Shutting down the eyes,
Becoming totally present with yourself in this moment.
Relaxing the eyes.
Sometimes the eyes have trouble remaining still.
So with your eyes closed,
Keeping your focus within.
Relaxing the jaw,
Moving out any tension in the shoulders,
The hands,
The hips,
Your knees and your feet.
Intentionally softening the whole body as you become present for this restorative breathing practice.
We'll begin by inhaling into the chest for six and exhaling out of the chest for six.
So on my count,
Inhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
So keep your mind connected to the count.
Keep that mental count to help you anchor in.
You'll notice that you'll need to slow the breathing down in order to access that inhale and that exhale.
So intentionally softening,
Intentionally accessing patience,
Letting go of any frustrations or stress or the idea of you're not doing it perfectly.
Give yourself permission to be perfect as you are in this moment.
Allowing the practice to be what it needs for you.
While having the attention to soften and control the breath.
Inhaling for six and exhaling for six.
All through the chest,
Softening,
Releasing,
Allowing,
Trusting,
Giving yourself all these beautiful things that you need most.
And at the bottom of your next exhale I will get you to bring the count up to seven.
So inhale two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven.
Inhale two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven.
Inhale two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven.
Keep the mind connected to the count.
Give yourself permission to be here with the breath.
The quality of your inhales will determine the quality of your exhales.
So what do you need to do in this moment to allow yourself to access that seven?
Be patient with yourself,
Trust that you can do this.
Inhaling for seven,
Exhaling for seven.
All in the chest.
Keep feeling into that pattern,
Surrendering,
Keeping the mind connected to the movement of the body.
Watch as the chest lifts and feels so slowly on that inhale.
And watch how your chest lowers ever so slowly on that exhale.
Taking your time,
There's no rush.
Inhaling for seven and exhaling for seven.
Keeping the mind connected to that conscious,
Circular breathing.
This beautiful fluidity of the inhales turning into the exhales and the exhales turning into the inhales.
And at the bottom of your next exhale,
We're going to bring the count up once more.
So inhaling for eight and exhaling for eight.
Be patient,
Take your time.
Be specific with where the breath needs to go in order for you to access that count.
This count is teaching us patience.
It's teaching us perspective.
It shows us how quickly we move through life and how an eight second count can seem so challenging.
Mobilizing the diaphragm and the capacity of your lungs with every count.
Inhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
So keep going with that pattern.
Keep the mind connected to the count to help you stay anchored in.
Inhaling for eight,
Exhaling for eight.
Slowing your breathing down and focusing your attention to the feeling of the inhale and the exhale as it moves through your body.
Activating your respiratory systems,
Bringing the body and the mind back to baseline.
Getting cozy with the breath,
Letting the breath flow into all your dark places.
Breathing in,
Pulling the air into the body,
Through the throat,
Slow and patiently.
Breathing out,
Pushing the air out of the body through the throat,
Slow and patiently.
You have all the time in the world.
This breathing pattern helps you to transition into a more relaxed and restorative state.
Becoming intentional and softer in how you pull and push your inhales and exhales.
Generating patience and an intentional sense of gentleness with your breathing.
And at the bottom of your next exhale,
We're going to move into a hold.
So together,
Inhaling into the chest,
Two,
Three,
Four,
Five,
Six,
Hold.
Take another sip of air in,
Filling up the lungs,
Hold.
And strong exhale and at the bottom of the exhale,
Hold.
As we move off into our next pattern of breath,
We won't be here for too long.
Double inhale into the chest and a strong exhale.
So when you're ready,
Inhaling into the middle chest,
Inhaling into the upper chest,
Filling up completely.
And a strong exhale,
Pushing the air towards your feet,
Cycling right away back in,
In,
Strong exhale.
Into the chest,
Into the upper chest,
Filling up,
Strong exhale.
You're doing so well.
Inhaling into the heart,
Inhaling into the lungs,
Strong exhale.
Keep feeling into this pattern,
Picking up the pace.
Double inhale into the chest and a strong exhale.
Relaxing and letting go of any resistance and being calm,
Present and stable with the breath.
Double inhale into the chest,
Strong exhale.
At the bottom of the exhale,
Cycling right away back into the chest,
Into the chest,
Strong exhale.
Into the chest,
Into the chest,
Strong exhale.
And on that exhale,
You're emptying out completely,
Cycling right away back in,
In,
Strong exhale.
Beautiful.
Inhaling,
Maximizing your lung volume,
Leaning into more capacity,
More patience.
And on that exhale,
You're releasing,
Letting go of anything that you no longer need.
So double inhale into the chest,
Maximizing lung volume,
And a strong exhale,
Releasing and letting go.
Inhaling into the heart,
Inhaling into the lungs,
Filling up,
Feeling the lungs and ribs expand,
And a strong exhale,
Emptying out completely.
Pushing the air towards the feet,
Cycling right away back in,
Into the chest,
Strong exhale.
So nice,
You're almost there,
Keep going.
Inhaling into the heart,
Inhaling into the lungs,
Strong exhale.
Using the breath to move through the energy of how you are feeling,
Creating the energy of how you would like to feel.
Using this time that you've created to access feelings and thoughts that will help you move through your day with ease and peace.
Double inhale into the chest,
Strong exhale.
At the bottom of the exhale,
Cycling right away back in,
In,
Strong exhale.
Beautiful,
Now at the bottom of your exhale we're going to move into a round together before our final retention.
So together,
Inhale into the chest,
Inhaling into the lungs,
Hold,
Strong exhale,
Pushing it towards your feet and holding at the bottom of the exhale.
So no breath,
Containing the energy in the belly,
Feeling into the stability of no breath,
Enjoying this space,
This energy you've created,
And just surrendering.
And when you're ready,
Taking a nourishing inhale into the chest and a calm exhale out,
Allowing your breath to move back into its natural rhythm,
And taking your time to come out of the practice.
