Hi,
I'm Piper and this is breathwork and meditation to help you connect to your internal compass.
You can start by finding a comfortable seat,
One where your hips feel supported,
Where your spine can be nice and tall so that can be sitting cross-legged,
It can be sitting on a couch or on a chair.
Once you've settled into your seat,
You can close down your eyes and begin to align your spine so that you feel like you're sitting evenly from left to right,
Front to back,
Maybe even shifting a little into all of those directions just so that you begin to feel what the middle feels like.
As you settle into your seat,
And as you feel the support of gravity beneath you,
Allowing your spine to be tall,
The crown of your head to reach up towards the sky,
You can begin to draw your awareness to your breath.
First just noticing the length,
The quality of your inhales and your exhales as they are as you've arrived today.
And then beginning to draw deeper and fuller breaths into your body.
Feeling as your breath moves into your lungs and then out to the sides,
The front,
The backs of your ribs.
And then feeling the softening,
The grounding,
The letting go that happens with every exhale.
Today we are going to work with the breathing practice to support connecting into the space of your heart.
It's a three part breath that I will guide you through.
You can start by exhaling out all of your air fully and completely.
Pausing once you're empty of your breath and then inhaling fully and completely.
Exhaling once you're full with breath and then exhaling just the top third of the air from your lungs.
Pause,
Exhale the middle third.
Pause,
Exhale all of your air.
Pause and then inhale fully and completely.
Once you're full with breath,
Pause and exhale just the top third.
Pause,
Exhale the middle third.
Pause,
Exhale all your air.
Pause and then inhale fully and completely.
Once you're full with breath,
Pause,
Exhale just the top third.
Exhale the middle third.
Exhale all your air.
And then inhale fully and completely.
And then just exhale fully and completely.
Noticing checking in with how you feel in body and mind and heart.
This three part breath is calming and grounding.
And also just helps us to connect into the space of our lungs and how fully we are either inhaling or exhaling into the space of our lungs.
We started with the exhale just to create a bit of space.
So now we'll work with the inhale.
You can start by exhaling fully and completely.
Pausing once you're empty and then inhaling fully and completely.
Pausing once you're full and then exhaling fully and completely.
Pausing once you're empty and inhaling just the bottom third of your lungs with air.
Pause,
Inhale the middle third.
Pause,
Inhale fully.
Pause and then exhale fully and completely.
Once you're empty,
Pause and inhale the bottom third.
Pause,
Inhale the middle third.
Pause,
Inhale all your air.
Pause and then exhale fully and completely.
Once you're empty,
Pause and inhale the bottom third.
Pause,
Inhale the middle third.
Pause,
Inhale all your air.
Pause and then exhale fully and completely.
And just return back to normal natural breaths.
Again,
Just noticing how you feel,
Body,
Mind,
Heart.
Just noticing how your breath feels as you move back to natural normal breaths.
Just noticing if you feel a little bit more space with your inhales,
A little bit more release with your exhales.
You can allow these natural normal breaths to continue as you start to draw your awareness to the center where your breath is moving into the space of your heart.
As you feel into the space of your heart,
Maybe even feeling the beating of your heart.
And feeling the circulation that your heart is providing to your whole body.
Feeling that circulation,
That pulse,
That heartbeat as it moves out into your arms,
Your legs,
Your hands and your feet.
And just feeling the warmth and the comfort that this circulation provides to your body.
The nourishment that each cycle of breath is providing to your whole body.
And draw your awareness to the space between your eyebrows,
Allowing that space to soften.
As if you were looking into your own mind.
And then feel that softening of the space between your eyebrows extending into a softening of the space that holds your mind.
Maybe this is a physical softening of the skull,
The scalp.
Maybe it's a feeling of the loosening of the grip of your mind.
Feeling the softening of the need to analyze,
The need to judge,
The need to be really super in your head.
Help you relax back into your breath.
And that feeling of movement of your breath.
That feeling of your heartbeat.
That feeling of the nourishment that your heartbeat provides to your whole body.
Seeing if as you allow your brow to soften,
As you allow the space of your mind to soften.
If you can just let your awareness rest into this wisdom that exists within your heart,
Within your internal compass.
All right.
As you feel ready,
You can let your awareness drift back to your breath if it's traveled away.
You can take a few conscious,
Really deep full inhales and exhales.
Maybe exhaling through your mouth to help you really settle,
Really ease back into the feeling of your body in relationship to gravity,
The feeling of your breath as it moves in and out of your body.
As you feel ready,
You can soften your gaze,
Slowly open your eyes and return back into your day.
Thank you so much for joining me.
