Breathe Release It All - Breathwork
by Maria Toso
Breathing Practice for Stress Relief This breathing and meditation practice is an introduction to The Breathe Release it All Practice. The practice will guide you through a breathing session and tension-releasing meditation. You can do the practice seated or resting on your back. You are invited to breathe in and out through your mouth and focus on getting your breath into your chest. The pace is faster than your normal breathing and will induce deep relaxation and connection to your Spirit. Experience what breath practice and heal what hurts meditation can do to enhance your inner state.
Transcript
Welcome to this guided breathing and blessing session.
Find a comfortable position and let your whole body relax.
Take deep breaths all the way down to your belly and release all the air for each breath.
Here we go.
First round.
Breathe in,
Breathe out.
In,
Out.
For each breath in,
Fill your body with divine presence.
On the exhale,
Let go of all tension and stress.
Through divine presence,
I let go.
Through divine presence,
I let go.
Through divine presence,
I let go.
Through divine presence,
I release.
Through divine presence,
I release.
Through divine presence,
I release.
Through divine presence,
I forgive.
Through divine presence,
I forgive.
Through divine presence,
I forgive.
Through divine presence,
I feel.
Through divine presence,
I feel.
Through divine presence,
I feel.
Through divine presence,
I heal.
Through divine presence,
I heal.
Through divine presence,
I heal.
Through divine presence,
I witness.
Through divine presence,
I witness.
Through divine presence,
I witness.
Through divine presence,
I awaken.
Through divine presence,
I awaken.
Through divine presence,
I awaken.
Through divine presence,
I love.
Through divine presence,
I love.
Through divine presence,
I love.
Through divine presence,
I am.
Through divine presence,
I am.
Through divine presence,
I am.
Last breath,
Fully in and release completely.
30 seconds breath hold from now on.
Be present.
Feel your whole body filled with light,
Love,
And presence.
Give your loving presence to any tense area of your body.
Allow any tension to melt and release in your presence.
Allow yourself to be just as you are.
Be compassionate to yourself.
Get ready for a full breath in.
Breathe in and hold your breath for 15 seconds.
Feel your heart and let the radiance of your heart spread throughout your body.
Exhale and fully let go.
Round number two.
Get ready and back in the same rhythm.
Breathe in.
Breathe out.
In.
Out.
Through divine presence,
I let go.
Through divine presence,
I let go.
Through divine presence,
I let go.
Through divine presence,
I release.
Through divine presence,
I release.
Through divine presence,
I release.
Through divine presence,
I forgive.
Through divine presence,
I forgive.
Through divine presence,
I forgive.
Through divine presence,
I feel.
Through divine presence,
I feel.
Through divine presence,
I feel.
Through divine presence,
I heal.
Through divine presence,
I heal.
Through divine presence,
I heal.
Through divine presence,
I witness.
Through divine presence,
I witness.
Through divine presence,
I witness.
Through divine presence,
I awaken.
Through divine presence,
I awaken.
Through divine presence,
I awaken.
Through divine presence,
I love.
Through divine presence,
I love.
Through divine presence,
I love.
Through divine presence,
I am.
Through divine presence,
I am.
Through divine presence,
I am.
Last breath.
Fully in and release completely.
One minute breath hold from now on.
If you feel the need to breathe,
It is okay to take a deep breath in and release at any time.
Be present.
Feel your whole body filled with light,
Love,
And presence.
Give your loving presence to any tense area of your body.
Allow any tension to melt and release in your presence.
Allow yourself to be just as you are.
Be compassionate to yourself.
Feel your heart and let the radiance of your heart spread throughout your body.
Let your body be filled with compassion and grace.
Allow any hurt or tension to heal.
Get ready for a full breath in.
Breathe in and hold your breath for 15 seconds.
Feel your heart and let the radiance of your heart spread throughout your body.
Exhale and fully let go.
Round number three.
Get ready and back in the same rhythm.
Breathe in.
Breathe out.
In.
Out.
Through divine presence,
I let go.
Through divine presence,
I release.
Through divine presence,
I release.
Through divine presence,
I release.
Through divine presence,
I release.
Through divine presence,
I release.
Through divine presence,
I release.
Through divine presence,
I release.
Through divine presence,
I release.
Through divine presence,
I release.
Through divine presence,
I release.
Through divine presence,
I release.
Through divine presence,
I release.
Through divine presence,
I release.
I heal.
Through divine presence,
I heal.
Through divine presence,
I heal.
Through divine presence,
I witness.
Through divine presence,
I witness.
Through divine presence,
I witness.
Through divine presence,
I awaken.
Through divine presence,
I awaken.
Through divine presence,
I awaken.
Through divine presence,
I love.
Through divine presence,
I love.
Through divine presence,
I love.
Through divine presence,
I am.
Through divine presence,
I am.
Through divine presence,
I am.
Last breath.
Fully in and release completely.
One and a half minute breath hold from now on.
Be present.
Feel your whole body filled with light,
Love and presence.
Give your loving presence to any tense area of your body.
Allow any tension to melt and release in your presence.
Allow yourself to be just as you are.
Be compassionate to yourself.
Feel your heart and let the radiance of your heart spread throughout your body.
Let your body be filled with compassion and grace.
Allow any hurt or tension to heal.
30 more seconds.
Allow yourself to be just as you are.
Be present.
Be compassionate to yourself.
Feel your heart and let the radiance of your heart spread throughout your body.
Get ready for a full breath in.
Breathe in and hold your breath for 15 seconds.
Feel your heart and let the radiance of your heart spread throughout your body.
Exhale and fully let go.
Allow your presence to spread even more deeply into the whole energy field of the body.
Sense and feel everything that's going on in your interior landscape.
Feel presence in your head,
Neck and shoulders,
Down through your arms,
Feel presence in your head,
Neck and shoulders,
Down through your arms.
Feel the presence of energy,
Life itself in your hands,
In the whole of your torso,
Down through your heart,
Solar plexus,
And deep into the abdomen.
Feel your hips,
Your thighs,
Knees,
Lower legs and feet.
Extend awareness all the way out into the fingertips,
The tips of the toes,
The top of the head,
Your bottom.
And now holding this awareness in the whole energy field of the body,
Notice where there seems to be contractions.
What area in the body feels most noticeable?
Where does something perhaps feel a little off?
Somewhere where life energy might not flow so easily?
Where you might be bumping into something?
Focus to begin with just on the torso,
Down through the throat,
Heart,
Solar plexus,
Stomach area,
Your lower abdomen.
And if you feel an area that stands out as less comfortable,
Bring your awareness there.
You might even lay your hand across that place.
And communicate simply,
I notice.
I feel this.
I'm willing to be here with you.
I'm willing to be here with this feeling.
And as you do this,
You might notice the feeling amplifies,
Becomes even more noticeable.
That's okay.
Saturate this feeling with presence,
With holding,
With being with it.
Noticing.
What happens?
What is this area like?
Are there defined borders?
Is there color,
Texture?
Does it move,
Change in shape as you stay with it?
Just notice.
And now imagine your awareness as light.
And let this light penetrate this area.
Deeply enter it.
As deeply into the nucleus of this contraction as you can possibly get.
And keep saying,
Much like you would to a distraught child,
I'm here.
I've got you.
You're safe with me.
I love you.
Let me hold you.
With even deeper presence,
Even more light,
Even more determination to simply be here.
Notice what happens.
Does the energy shift,
Move?
There might also be a story here.
Not necessarily,
But open up to that possibility by asking,
What makes this feeling worse?
In what situation,
What type of interaction makes this contract act up?
Stay with the feeling.
And perhaps pictures,
Images,
Memories live here.
Perhaps this is not the first time you've felt this.
Perhaps this feeling is old.
Maybe very old.
When is the first time you remember having this feeling?
Sometimes old memories can live in these places.
Sometimes these places simply need to be held,
To be acknowledged,
To be saturated in the deep presence and love that is your essential being.
Either way,
Stay with it another moment.
I am here.
I notice.
I feel it.
And then ever so gradually allow your awareness now to expand back into the whole energy field of the body.
Not withdrawing your attention.
Still noticing,
But let yourself feel again your arms and legs,
The soles of your feet,
The tips of your toes,
Your fingers.
Feel your head,
Neck and shoulders.
Feel the greater energy field of the body.
And that this point is a small point in the great scheme of things in your body and nevertheless is there,
Gets to be known,
Gets to be transformed,
Gets to soften in the light of your love.
Before you conclude this practice,
Communicate one last time,
I'll be back.
I will hear you.
I'm willing to be present with you,
With all of it.
Notice again your breath.
And thank you for the willingness to feel,
To be felt.
