Welcome my friend,
My name is Chris,
And today we'll be using the breath to reconnect with the part of you that still needs warmth,
Safety,
And care,
Your inner child.
Many of us learned early on to stay small,
To stay quiet,
Or to stay strong,
Even when we were hurting,
And those younger parts of us didn't just disappear,
They simply learned to hide inside the body.
Through conscious breathing,
We create a safe space for those old feelings to rise,
To be heard,
And to be held with compassion rather than shame.
You don't need to force anything today,
If emotion comes,
Let it come,
If you feel nothing,
That's welcome too,
All parts of you belong here.
So find a comfortable place to lie down,
Or you can stay seated,
And let your shoulders soften,
Let your jaw relax,
And I invite you to place one hand over your heart and one hand over the belly,
If that feels supportive,
And take one slow inhale through the nose,
And a gentle exhale through the mouth,
Beautiful,
Remember you don't need to go searching for anything,
Just stay with the breath,
And meet yourself exactly where you are,
Let this be a moment where you show up for yourself,
The way you once needed someone else to.
Now let's begin.
For our first round,
We'll begin with circular breathing through the mouth,
We'll inhale through the mouth for four counts,
And exhale through the mouth for four counts,
There's no pause between breaths,
Just a smooth continuous rhythm,
In,
Out,
We're going to move into our first breath hold,
Take a big breath in,
Filling all the way up,
We'll take a recovery breath in three,
Two,
One,
Let it all out,
Beautiful,
For our next round we'll use a two-part breath through the mouth,
First taking a deep inhale down to the bottom of the belly,
Then a second inhale into the chest,
Then exhale it all out through the mouth,
Let's begin.
That's it,
Keep it going.
We're going to go into our next breath hold now,
We'll blow out all your air this time,
And we'll hold on empty,
But first take a big breath in through the mouth,
Filling all the way up,
Now let it all out,
Blowing every drop of air out till you're completely empty,
And then hold.
We'll take a recovery breath in three,
Two,
One,
Big breath in,
Filling all the way up,
And hold.
We'll take a recovery breath in three,
Two,
One,
Let it all out,
Nice,
We're going to go into our third round now,
But this round we'll move into a soothing humming breath,
Inhaling through the nose for four,
And then exhale through the nose for eight,
While gently humming,
Keep the hum soft and relaxed,
I'll guide the timing,
Let's begin,
In.
Going into our next breath hold now,
Again on empty,
But first take a big breath in,
And let it all out till you're completely empty,
And hold.
We'll take a recovery breath in three,
Two,
One,
Big breath in,
Filling all the way up,
Then hold.
We'll take a recovery breath in three,
Two,
One,
Let it all out,
Nice job,
For our final round we'll slow everything down,
Inhaling through the nose for eight counts,
And exhaling through the nose for eight counts,
A long steady even rhythm to help the body settle and integrate,
Here we go,
In.
Return to a natural breathing rhythm now,
The effort is done,
Feel your body settling into the support beneath you,
And allow the younger parts of yourself to rest in this safety,
Let this softness wash through your heart,
And give yourself permission to simply be here,
Held,
And whole.
Begin to bring awareness back into your physical body,
Gentle movements in your hands,
Your feet,
Notice the part of you that feels softer now,
That part that feels seen,
That younger part doesn't disappear when this practice ends,
You showed up for them today,
You listened,
You stayed,
And that matters more than you know,
So carry this care with you,
Speak to yourself the way you did here,
Breathe the way you did here,
You are allowed to need tenderness,
And you are capable of giving it to yourself,
Thank you for breathing with me,
And great job my friend,
Offering yourself this care,
Carry it with you gently into the rest of your day.
