Hi,
My name is Laura Haraka.
I am a somatic experiencing practitioner,
Breathwork facilitator,
And mind-body coach.
Over the course of three years of having pelvic pain,
I used breathwork and somatics to heal myself.
The breath has become my anchor and something I can always count on.
Today we are going to do something called circle breathing.
Circle breathing is a somatic breath where we create a flow of the breath in our bodies.
During this breath,
We are going to open pathways to flow to shift pain.
Pain and flow are opposites.
When we have flow in our body,
We can't have pain.
So let's begin the breath.
Putting your hand on your belly if that feels right.
So today's breath you can do lying down,
Standing up,
Or sitting down.
But I recommend for today's practice you do this sitting down.
And we will be inhaling and exhaling all through our nose.
We are going to create a circle with your breath.
So imagine there's a ribbon going from your pelvis up the front of your body all the way to your head.
This ribbon could be any color or material that you like.
So when we do this breath today,
I want you to imagine that you can breathe in up the midline of your body,
Up this ribbon,
And come all the way to the top of your head.
And as you breathe out,
Sense your breath moving down the back of your head,
Neck,
Upper back,
Mid-back,
Through your lower back,
And out through your tailbone.
So let's take a moment and get comfortable and I will guide you through the breath work.
Before we start,
I would like you to just simply notice the areas of your body that feel comfortable,
Pleasant,
Or neutral.
And just take a moment in putting your awareness on these parts of your body.
And what do you notice?
What do you feel?
Are there any sensations?
Is there coolness or warmth?
And just taking a moment to rest your awareness there on these parts of the body that feel pleasant,
Comfortable,
Or neutral.
Now noticing the parts of your body that feel constricted,
Tight,
Or not as comfortable.
And I invite you to notice them without judgment,
Without fear,
With loving mindful awareness and curiosity.
And just breathing into those parts,
Sending them love,
Sending the messages of safety,
Sending them compassion.
So let's begin the breath work.
I invite you to put your hand on your belly or your pelvis if that feels right.
So just imagine your breath,
Breathing in from the base of the pelvis,
Through the front of your body,
Following this ribbon all the way up.
And feel your spine naturally lengthening until you reach the top of your head.
And as you exhale,
Just imagine your breath moving down the back of your head,
Your neck,
Your mid-back,
Your lower back,
Out through your tailbone.
And when you get to the tailbone,
Continuing the circle up the front of your body,
Up the ribbon,
Lengthening your spine as you inhale,
Bringing the breath up your chest and head.
And as you exhale,
Going down the back of your head,
Neck,
And back,
Out through your tailbone.
Just continuing the circle and beginning to feel the energy and flow of the breath moving throughout your body.
And just continuing the circle at your own pace now.
Remembering on the inhale,
Just sending the healing energy of the breath up the entire front of your body,
Up the ribbon.
And continue this for a few cycles at your own rhythm.
Just continuing the circle,
Feeling the flow and the energy of the breath.
And on your next inhale,
When you get to the top of your head,
Allow yourself to pause if that feels comfortable.
Pausing for as long as you like,
And then exhaling down the back of your head,
Neck,
And back.
And if it feels right,
I invite you to pause on the exhale when your breath reaches your tailbone.
And just for a moment,
Connecting to the earth and sensing into the connection and support.
And just inhale,
Breathing in all the richness,
The energy and abundance the earth always has for you.
And just bathing in this healing energy and its flow over the front of your body on your inhale.
And exhaling down the back of your body into the earth.
And on your next inhale,
Just imagining that the breath is a magnet and it can pick up all the richness the earth has to offer you.
And as you begin to breathe in,
Just imagine this magnet picking up healing energy as it moves up your body and washes over all your organs,
Your heart,
Your lungs,
Your muscles,
Your bones,
And every cell of your body.
And just bringing that energy back of your body and just allowing it to expand and overflow as it goes down your spine into all the muscles of the back.
And as the breath reaches your pelvis and tailbone,
Allowing the healing energy of the breath to bathe and wash over your pelvis and down into the earth.
And just repeating this pattern for a few more cycles,
Creating the circle,
Sensing into the flow of energy,
Washing and bathing over your body.
Now on your next exhale,
Just bringing your awareness to your heart now and coming back to your normal breathing rhythm and just noticing your body as you've completed the circle.
Now just keeping your eyes closed,
What do you notice in your body now?
Notice how your upper body and your lower body both feel.
What is different than when we started?
What is the same?
What do you notice now in your whole body?
And just bringing your awareness now back to the room,
Connecting back to the surface you're on,
And a little light to slowly enter your eyes.
I hope you enjoyed this circle breath.
Thank you so much for practicing with me.
