Hello,
Everyone.
Thank you for joining today.
This session is going to be an opportunity for us to really slow things down.
This is going to be slightly different to the other sessions I do in that normally there is a soundtrack playing in the back and today there won't be.
Today there is just going to be silence and my voice.
That is until the very end.
When we start to come back,
There will be a song playing then.
The reason for that is because we have so much noise in our life.
There's so much distraction.
We always have either the television on in the background or social media or podcasts or music,
And there is nothing wrong with absolutely anything.
Any of those things,
Except for when it becomes overwhelming,
Except for when we forget to give ourselves time to sit in that silence.
I'm not necessarily talking about things like meditating or even even breathwork,
But allowing ourselves to just have space to hear our own thoughts,
Our own wisdom,
Our own intuition.
So this is what we're going to be connecting to today.
So the structure will be,
First of all,
I'm going to help you to relax,
To let go of tension in your body,
To slow your mind down.
And that may be easy,
That may be difficult.
Whichever way,
That's absolutely perfect because that's the journey that we're on today.
I'm going to encourage you to do some certain types of breathing.
Now,
One of the breathing types I'm going to get you to do is something called wave breathing.
And those of you who have been here before will know this already,
But wave breathing is when we breathe through the nose,
Nice and slow,
Taking deep breaths deep into our lungs.
And we feel from the bottom of our lungs up to the top.
So it's like a wave of breath that you feel moving up your body.
And as soon as it gets to the top,
Up to your neck and you feel as full as you can be,
You let go.
You don't push the exhale.
You don't push the air out of your lungs.
You just relax into the exhale.
You just release.
And then as soon as the exhale is finished,
You start again.
You watch that wave rising up.
And as soon as it gets to the top,
It falls away and then back up and then back down.
So we're going to breathe like that for a while as well through the nose.
Now,
If you've done that kind of breathing before,
Sometimes we ask to do fast.
But today we're going to be doing it slowly.
There's no rush.
Then we're going to change that slightly so that we do an inhale through the mouth,
But keeping the exhale through the nose.
And then for the last minute or so,
I'm going to ask you to breathe in and out through an open mouth.
And we'll do that for a minute or so.
And then I'm going to invite you to do a breath hold.
So once you're you finish an exhale and your lungs are empty,
I'm going to ask you to stop breathing just for as long as it feels comfortable.
I don't want you to start gasping for breath,
Just taking it within levels of comfort.
And then once you need to breathe in again,
Taking a deep breath in.
Hold in for a couple of seconds and then let it go.
And then we'll just have a couple of minutes to relax in that space before we start to come back.
Now,
If at any point you find that you don't feel comfortable in the breath or there's part of you thinks,
Oh,
I'd rather be breathing in a different way,
Then absolutely do that.
You're in complete charge,
You're in control of your journey.
So if it ever gets too much,
You want to slow things down,
Slow your breath down,
Just go back to normal breathing because because you know better than I do what it is that you're going to need in the moment.
So let's get started.
So finding yourself in a comfortable position.
Maybe doing a few little micro movements,
Maybe a small roll of the neck,
Some movement in the shoulders,
Maybe stretching,
Bending your spine.
Notice how your arms want to be,
How your legs want to be.
And we're going to start by taking what are called long stretch breaths.
So let's do them together and I'll guide you through.
So taking a deep breath in through the nose,
Filling the lungs as much as you can.
And at the top,
Just holding your breath for a moment.
And then taking a sip more air.
And hold.
And slowly releasing the air.
Just noticing how your body feels after that first breath.
And now let's take a second to breathe in through the nose,
Into the bottom of your lungs,
Filling them completely.
And at the top,
Hold.
And take a sip more and hold.
And slowly releasing.
Notice how your mind feels after that second breath.
And let's do our final one.
Deep breath in through the nose.
And at the top,
Hold.
Take a sip more air.
And hold.
And a sip more if you can and hold.
And slowly release.
Allowing your body,
Your mind to start to relax deeper.
Becoming aware of your scalp.
Noticing the touch of hair against the skin of your scalp.
And allowing the muscles of your scalp to just let go.
And let go of any tension in your hair.
Allowing your forehead to relax.
Let go of any tension in your eyebrows.
The muscles around your eyes softening.
Your cheeks relaxing.
Becoming aware of the sensations of your lips.
Allowing them to relax too.
Allowing your tongue to let go.
However that looks.
Becoming aware of the bone of your jaw.
And letting that gently drop.
Relaxing the muscles of your neck.
Your shoulders becoming heavy.
As you start to go deeper into this relaxed state.
Allowing your arms to become heavy.
Becoming aware of the pulse in the bends of your elbows.
The pulse in your wrists.
Maybe you can feel your heartbeat in the palms of your hands.
The tips of your fingers.
Taking your awareness now to your chest.
As you allow the muscles of your chest to relax.
Noticing the rise and fall of your chest as you breathe.
The beat of your heart.
Allowing your abdominal muscles to let go and soften.
And even imagine all the organs of your abdomen.
Going deeper and deeper into this relaxed state.
Taking your awareness to the muscles of your back.
Allowing them to mould into the surface that supports them.
Allowing your pelvis to soften.
Your hips to relax.
Letting go of any tension in your thighs.
Noticing the pulse of your heart in the bends of your knees.
Allowing your calves to relax.
And even your feet carry you down to this beautiful,
Relaxed state.
Bring your attention now to your breathing.
How does it feel to be breathing from this relaxed state?
Notice if you can hear the sounds of your breath.
Notice the sound of the inhale.
The sound of the exhale.
And the silence in between.
Are you breathing deeply?
Are there shallow breaths?
Does the inhale blend into the exhale?
Or are there pauses?
Where do you notice movement in your body as you breathe?
Maybe notice in the thoughts that come to your mind.
Maybe your mind is full of thoughts.
All trying to get your attention.
Maybe your mind is slowing down.
Either way is good.
But every time you get lost in thoughts,
Notice that that's happened.
And just gently bring your awareness back to your breath.
And it may happen over and over and over.
Just bringing your attention back gently to your breath.
We're going to start taking some coherent breaths together.
Breathing in through the nose if you're able.
For the count of four.
And then exhaling through the nose also for the count of four.
And we're going to inhale together in three,
Two,
One.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two.
Exhale.
Inhale.
And just keep breathing at this rhythm.
Remembering that every time you get distracted,
That's just part of the journey.
Bring your awareness,
Your attention,
Back to your breath.
Watching each inhale and exhale.
Allowing your body to continue to relax,
To let go.
As you step further into the silence.
The stillness.
Now I invite you to start taking the wave breaths.
So still breathing in and out through the nose.
But breathing deep into the stomach.
And as you inhale,
Watching that wave of breath rising up your body.
Feeling the movements in your ribs,
Your chest,
Even your neck.
And as soon as your lungs are full,
Just letting go.
You're not forcing the exhale.
You're trusting that the exhale will go where it needs to go.
And then as soon as your lungs are empty,
Breathing in again.
There's no pause between the inhale and the exhale.
Just a continuous flow of breath.
And there's no need to breathe fast.
We're just getting used to the rhythm.
Of pulling the air in.
And then letting go.
Noticing any emotions that may arise as you breathe this way.
And you may understand the emotion.
And you may not.
And both are good.
But don't get lost in the emotion.
Just breathe with it.
Notice what it looks like.
What it feels like.
If there's a sound to that emotion.
And noticing if that emotion wants to say anything.
If it has a message.
I'm going to invite you now to slightly change the way that you're breathing.
Breathing.
So now we're going to inhale through an open mouth.
But still exhaling through the nose.
And we're not breathing fast.
Maybe you want to even try to breathe slower.
Pulling the air in.
But then just releasing on the exhale.
And as you watch your breath.
Just noticing anything that comes up.
Any thoughts.
Emotions.
Any sensations.
Still breathing slowly.
There's no rush.
We're not trying to get anywhere.
And now I'm going to ask you to change your way of breathing again slightly.
Breathing in through an open mouth.
And out through an open mouth.
So slowly pulling the air in through the mouth.
And then just letting go through the mouth.
We're not holding on to the exhale and we're not forcing it.
We're just allowing it to do what it needs to do.
And we're going to breathe like this for a minute.
In about 30 seconds we're going to do a breath hold after an exhale when your lungs are empty.
So after your next exhale on empty lungs just hold your breath.
Knowing that you can breathe whenever you need to.
But just exploring this space.
And whenever you're ready you can take a deep breath in.
Hold at the top for a few seconds and let go.
Allow yourself to breathe however feels comfortable.
What is it that you're ready to hear?
That you're ready to know?
What are you ready to let go of?
What is it time to release?
And what is waiting to be received?
And as the music starts we know that that's our signal that it's soon time for us to start our journey back.
To come out of this relaxed state.
But before we do just notice in anything you want to bring with you.
Anything you want to remember.
Bring in some gentle movement into your body now.
It may just be a smile.
A tap of your fingers or your feet.
Maybe allowing yourself to move your hands.
Maybe stretching.
Your chin.
Gently tap in your face with your fingertips around your forehead.
Around your eyes.
Your chin.
Tapping on your chest,
Your heart.
And whenever you're ready opening your eyes.
And knowing to take it easy as you go into the rest of your day now.
Notice when you need hydration.
Notice when you need to be nourished.
And notice when you need to rest.
And allow all those things when you can.
Thank you very much for being part of today's session.
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