We spend a lot of time trying to avoid our emotions,
Either because we think our emotions aren't valid,
They're not important enough,
Or because we're embarrassed by them.
We're embarrassed to express them,
Or maybe we're even scared to.
We're just going to gently explore what our emotions are.
And it's not a case of trying to change them or to make them better.
We're not trying to replace so-called negative emotions with positive emotions.
We're just gonna let ourselves feel.
What needs to be felt.
And we're doing this from a safe space.
So if you notice an emotion and you don't really want to feel it or experience it or explore it in any way,
That's absolutely fine.
You're in charge.
Just refocus on your breath,
Connect to your breath,
Maybe connect to the surface that you're on,
Maybe maybe giving your chest a few little taps or your face.
And if you do explore that emotion,
Do so with kindness.
We're not here to judge ourselves.
We're not here to judge our emotions.
They're all valid.
And we're just here to see what it is they have to tell us,
If anything.
So we're going to do the slow conscious connected breath work today.
So that's breathing through the nose and we're going to breathe deep into our stomachs,
Filling the bottom of our lungs and then allowing that fullness to rise up throughout the lungs,
Up your chest,
Up to your neck before letting go.
So it's like on the inhale,
It's like a wave of breath rising up your torso.
And then as soon as your lungs are full,
We're letting go we're not pushing the air out we're just allowing the breath to escape for it to be released and for it to do it however it feels right so we're in control of the inhale but on the exhale we just trust that we know how to do it and then as soon as our lungs are empty again we pull the air in again we're going to be keeping our consciousness our awareness on our breath the sensations of our body that are caused by that breathing technique,
And also the things that come to our mind as well,
Without getting lost in anything,
Always being anchored in the breath.
And once we've done that for a little while,
I'm going to invite you to do a breath hold after you've exhaled.
So when you have empty lungs,
I'll give you a little warning to say we're going to do this in about a minute or so.
And then I'll say on your next exhale,
Hold your breath on empty lungs.
And we're not trying to see how long we can go for.
This isn't a competition.
This is a journey for yourself.
So if you can hold your breath for five seconds,
Perfect.
If longer,
Perfect.
If you choose not to do a breath hold at all,
Perfect.
The only wrong thing to do is to not listen to what it is you need to do.
I'm just here to guide you.
You're the one with the wisdom.
You're the one who knows what it is you really need in the moment.
So then we'll have a few minutes of silence.
And then we'll have a song to come back.
And then that would be the end of the session.
So I'm going to start playing the music,
So allow yourselves to get comfortable now.
We're going to start by taking three long stretch breaths.
So I'm going to guide you through it.
So let's take a deep inhale through the nose.
Fill in the lungs as much as you feel comfortable to do.
And at the top,
Hold your breath.
Let's take a sip more.
And hold your breath again.
And slowly release.
Noticing if that breath has had any impact.
On your body.
And let's take a second one,
Breathing in through the nose.
And at the top,
Hold.
And let's take a sip more.
And hold.
And slowly releasing and relaxing.
And let's take a third and final deep breath through the nose.
At the top hole.
Take a sip more.
No.
To sit more and hold.
And release slowly.
Allowing your mind and body to completely relax.
Bringing yourself fully into this moment.
Bring in your awareness now.
Your scalp.
Noticing the hair on your head touching the skin of your scalp.
Allowing your scalp to completely relax.
Like.
Noticing how that feels.
To let go.
Allowing the muscles of your forehead to relax.
To suffer.
Noticing the muscles in your cheeks.
Melts him.
Allowing your tongue to feel heavy.
And soft.
Lowering your jaw.
To gently let go.
Becoming aware of the muscles in your neck.
Noticing if they feel tense,
Tight.
Just giving them permission.
To let go.
Whatever that looks like in this moment.
Allowing your shoulders draw.
To sing.
Allowing your arms to feel heavy.
Maybe noticing your pulse in the bends of your elbows.
In your rest.
Allowing your hands to relax.
Feeling the energy in your hands and fingers.
Even your fingernails.
Bringing your awareness to your chest now.
Allowing the muscles of your chest to relax.
Notice in the rise and fall as you breathe.
Noticing the beat of your heart.
Becoming aware of the abdominal muscles.
Allow them to relax.
Your stomach to relax.
All the organs of your abdomen.
Consciously allowing them.
To slow down.
Noticing the muscles of your back.
And allowing them to melt into the surface that supports them.
And noticing how just by setting the intention to relax them.
They start to relax.
Then we come to our pelvis,
Our hips.
Just letting go.
Allowing our legs to become even heavier.
Maybe noticing the beat of our heart in the folds of our knees.
Maybe our ankles too.
And even allowing our feet.
I chose.
.
.
And toenails.
To relax.
And if any tension is returned to another part of your body that's okay,
Just notice.
And decide to let go again.
Bringing your attention down to your breath.
How does it feel to breathe?
How does this breath compare to the last?
Where can you feel the breath?
We're going to start taking some coherence breaths now.
I should guide you but basically a coherence breath is a deep breath where the inhale is the same length as the exhale.
So let's breathe in together in 3,
2,
1.
Inhale 2,
3,
4,
5.
Exhale 2.
.
.
3.
.
.
4.
.
.
5.
.
.
Inhale.
2,
3,
4,
Exhale 2,
3,
4.
Inhale to release.
Exhale.
In the hell.
Exhale and keep going at this rhythm.
Going faster or slower,
Whatever feels good for you.
And as it becomes more comfortable to breathe this way.
Just noticing what emotions you have with you.
In this moment.
We don't need to call them anything.
We don't need to put them in a category.
Instead of giving them a name,
Just recognize how they feel.
Stay in with your breath the whole time.
And there may be.
1.
Big emotion.
You may notice that there are several emotions.
And both are completely normal.
Noticing how they feel.
If there's any sound to them.
Any movement.
The texture.
Or a color.
Notice how strong the feeling is.
Or how faint it is.
The whole time breathing.
Bringing your awareness fully back now to your breath.
And I'm going to invite you now to start taking those conscious connected wave breaths,
Breathing through the nose if you're able to,
But breathing slowly.
So taking a deep slow breath in from the bottom of your lungs all the way to the top.
Slowly fill in as that wave of breath rides up your body.
And as soon as you get to the top,
Just letting go of the muscles and allowing the air to escape.
And then once you're empty Take another deep breath in.
We're not trying to rush.
We're not trying to race but just becoming familiar with this rhythm,
This way of breathing.
Breathing in deeply through the nose as that wave of breath rises up your body.
Before letting go.
And any time you notice any emotion arise in your body,
Just knowing that it is welcome.
That it's okay to notice.
To notice it now as you breathe this way.
What emotions are with you?
Are they the same as before?
Have new ones arriving.
Have some of the ones from earlier disappeared for now?
Have they changed the shape,
The color?
The sound.
Maybe the intensity of the feeling has changed.
And remembering that it's okay.
It's okay to have these feelings,
These emotions.
You What does the music starts to change?
Just checking in to make sure you're still breathing.
In that wave breath.
Breathing through the nose.
Maybe allowing yourself now to breathe a little bit deeper if that feels good.
Maybe a little bit slower.
You you How does it feel to breathe slower?
Bye!
And deeper.
You you.
And when you notice any emotion,
Remembering just to allow it without judgement.
You We're not diving into the emotion,
We're sitting next to it.
Allowing your body to feel lighter As you continue to breathe slowly.
You you allowing your body to be carried by the breath.
By the sounds.
As you continue to breathe deeply and slowly fill in the lungs and then let it go.
You you you you.
You In about a minute we're going to go into the breath hold after we've exhaled and have empty lungs,
But for now keep taking deep breaths,
Nice and slow.
Maybe even slower.
What?
You and after your next exhale with empty lungs hold your breath.
Knowing you can breathe again whenever you need to.
But for now just notice in your body sensations,
The emotions.
Beat of your heart.
And when you're ready,
Taking a deep breath in.
Let the top hold.
And release.
Just allow yourself to breathe however you feel you want to breathe to relax and enjoy these moments of silence.
What is it you're being asked to feel in this moment?
What part of you is asking for attention?
What message do your emotions have for you?
What's being asked of you?
What is it you are being asked to let go of?
And what would you like to remember?
After this session.
And as the music starts,
That's our sign that it's time to start coming back to this version of reality.
But before we start moving,
Or before we open our eyes,
Just take a few moments to think about anything that you perhaps were asked to do.
Anything you felt anything you realize.
Notice what it is you want to bring back with you.
So let's start to bring some very small movements back to our body.
Start by giving yourself a smile,
Stretching the muscles of your face.
Put in some movement in your forehead by wiggling your eyebrows.
Maybe gently just moving your hands and feet.
Maybe gently tap in your face.
Your shoulders,
Your chest.
And before we go any further,
Before we rush off,
Remember to take it slowly when you come out of this session.
Maybe you want to write some things down,
Record a voice note,
Just to capture anything from those liminal spaces and to bring it into physical reality.
Make sure you're kind to yourself as we go through the day.
Make sure you rest,
You hydrate,
You nourish your body,
Giving it the things it needs.
But for now let's try some bigger stretches.
Maybe bending or arching your back And when you're ready,
Gently opening your eyes,
Looking around the room,
Reminding yourself of where you are.
Thank you very much.
