Taking a moment to ground into your body,
Feeling the floor beneath you,
Bringing your focus within,
And connecting to the natural rhythm of your breath.
Noticing the quality of your inhales and exhales.
Noticing where the breath goes,
Noticing how the breath feels.
Just allowing yourself to connect to you in this moment.
And we will begin by inhaling into the belly,
Inhaling into the chest,
And a calm exhale.
So inhaling into the belly,
The belly fills up.
Inhaling into the chest,
The chest lifts,
And a calm extended exhale.
Inhaling into the belly,
Filling the belly up completely.
Inhaling into the chest,
Feeling the ribs expand,
The chest open,
And a calm extended exhale.
And I want you to take your time with those exhales.
Extending that exhale helps to create space between the thoughts.
So allow your exhales to be longer than your inhales.
Inhaling into the belly,
Inhaling into the chest,
And a calm extended exhale.
The bottom of the exhale cycling right away back into the belly,
Into the chest,
Calm extended exhale.
Feeling that serenity of the exhales,
Slowing it down,
Focusing on how the breath feels,
How you would like to feel,
Using your breath to access those feelings,
Access those thoughts,
Giving yourself what you need most in this moment.
Inhaling into the belly,
Inhaling into the chest,
Inhaling into the chest,
And a calm extended exhale,
Completely emptying out,
Cycling right away back,
Belly,
Chest,
Exhale.
Inhaling into the belly,
Inhaling into the chest,
Exhale,
Completely emptying out,
Taking your time on those exhales.
Inhaling into the belly,
The belly fills up.
Inhaling into the chest,
The sides of the ribs,
The tops of the ribs expand,
And your lungs fill up as you maximize your lung volume,
And a calm extended exhale,
Releasing,
Slowing it down,
Watching how the body lowers,
Keeping the mind connected to the movement of the body,
Feeling how you breathe,
Not thinking about how you breathe.
Inhaling into the belly,
Inhaling into the chest,
And a calm extended exhale,
Belly,
Chest,
Exhale,
And see if you can slow down that exhale for me on the next few rounds,
Even more so,
Feeling into that pushing and pulling effect that the breath creates.
Pulling the breath into the belly,
Pulling the breath into the chest,
And pushing the air out towards the feet,
Releasing,
Inhaling,
Pulling into the belly,
Inhale,
Pulling into the chest,
Exhale,
Pushing the air out of the body.
Inhaling into the belly,
Inhaling into the chest,
And a calm extended exhale,
Holding at the bottom of the exhale,
So no breath on this exhale,
Containing the energy in the belly,
Surrendering to this exhale,
Holding here.
Our next pattern of breath is inhaling,
Inhaling into the belly twice,
Inhaling into the chest twice,
And a calm extended exhale once again.
So when you're ready,
Inhaling into the belly twice,
Inhaling into the chest twice,
And a calm extended exhale,
Taking your time on those exhales.
Inhale belly,
Pause,
Inhale belly,
Fill up,
Inhale chest,
Pause,
Inhale chest,
Fill up,
And a calm extended exhale,
Taking your time to release and let go of that breath by keeping it controlled and conscious.
And at the bottom of that exhale,
Inhale into the belly,
Pause,
Inhaling into the belly again,
Inhaling into the chest,
Pause,
Inhaling into the chest,
Fill up,
And a calm extended exhale,
Releasing,
Letting go,
Feeling into that space between the thoughts,
Giving yourself permission to surrender and let the practice be what it needs to be for you.
Control your breath,
Don't control the practice.
Allow it to be what it needs for you.
Whilst having the intention to soften the breath,
Have patience and trust with yourself,
Inhaling into the belly twice,
Inhaling into the chest twice,
And a calm extended exhale,
Inhaling into the lower belly,
Inhaling into the upper belly,
Inhaling into the lower chest,
Inhaling into the upper chest,
And a calm extended exhale,
Taking your time to release.
Lower belly,
Pause,
Upper belly,
Pause,
Lower chest,
Pause,
Upper chest,
Calm extended exhale,
Taking your time to release.
Inhaling lower belly,
Inhaling upper belly,
Inhaling lower chest,
Inhaling upper chest,
And a calm extended exhale,
Taking your time to release.
So nice,
Keep feeling into that pattern,
Allowing yourself to embrace the pauses between the inhales.
There's no rush,
Use them.
They're there to help you control,
Allowing ourselves to be our own support,
Our own healer,
Flooding our body with new life,
New energy,
Connecting here,
Giving ourselves what we need,
Whether that be patience,
Trust,
Surrender,
A greater sense of perspective from just being in this witness and observant state of watching yourself breathe,
Watching your inhales fill up the belly,
Watching your inhales fill up the chest,
And watching that calm extended exhale taking its time to release out of your body.
So nice.
Keep feeling into this pattern.
You're doing so well.
Inhaling into the belly twice,
Inhaling into the chest twice,
And a calm,
Slow,
Extended exhale.
The mind has trouble attaching to thoughts on the exhale.
So knowing this,
And wanting more space between the thoughts,
How can you slow that exhale down just a little bit more?
Double inhale into the belly,
Double inhale into the chest,
And the slowest exhale that you've done so far.
And the bottom of this exhale,
You're going to move into a hold.
So retaining the breath in the belly,
Not in the chest,
Just pausing here for a moment,
Enjoying the space between the thoughts.
Our next pattern will be inhaling into the belly twice,
Inhaling into the chest twice,
And a double exhale.
So one inhale split into four,
And one exhale split into two.
Being specific with the breath,
Having intention behind every movement,
Inhaling into the lower belly,
Inhaling into the upper belly,
Inhaling into the heart,
Filling up the lungs on the second inhale.
Exhale,
Pause.
Exhale,
Release.
Inhaling into the lower belly,
Inhaling into the upper belly,
Bringing it up into the heart space,
Bringing it up again,
Filling up your lungs.
Exhale,
Pause.
Exhale,
Release.
So nice.
Double inhale into the belly,
Double inhale into the chest,
And a double exhale.
So just allowing it to be what you need.
If you want to pick up the pace,
You're welcome to.
If you want to slow it down,
If that's what you need,
You're welcome to do that.
This is your practice,
Your time.
So allow yourself to access what you need,
All while remaining connected to the breath.
Double inhale into the belly,
Double inhale into the chest,
And a double exhale.
You're almost there.
Keep feeling into it.
Inhaling all the way into the belly twice,
Inhaling all the way into the chest twice,
And exhaling completely twice.
Belly,
Belly,
Chest,
Chest.
Exhale,
Exhale.
Inhale,
Belly,
Belly.
Belly,
Belly.
Inhale,
Chest,
Chest.
Exhale,
Exhale.
There you go.
Breathing into the belly,
The belly lifts up.
Breathing into the chest,
The chest expands.
And as you exhale,
Keeping control and pushing the air towards the feet.
And really connecting with how your inhales are pulling the air into the belly and the chest,
And how your exhales are pushing the air out of the body.
There's no right or wrong way to do this,
Only the way that is unfolding exactly for you.
So give yourself permission to be perfect as you are.
Don't need to be anything more than how you've shown up today.
Double inhale into the belly,
Double inhale into the chest,
And a double exhale releasing.
Cycling right away back in,
In,
In,
In.
Exhale,
Exhale.
Into the lower belly,
Into the upper belly,
Into the lower chest,
Into the upper chest.
Exhale,
Pause,
Exhale.
Keeping the mind connected to the breath and the movement of the body.
Watching your belly lift,
Watching your chest expand,
And watching your whole body lower on that double exhale.
Double inhale into the belly,
Double inhale into the chest,
And a double exhale.
And at the bottom of your final exhale,
You're going to hold.
So exhaling and moving off into your final retention.
Enjoying the space,
The stability.
Try and let go of the idea that you're holding the breath and just be present with the energy within the body.
Taking a calm,
Soft,
Gentle breath in,
And a relaxing breath out,
Letting go of control of the breath.
Just come back to the present moment.
