Hello and welcome.
I am Sakshi and I am glad to meet you today.
Come,
Take a seat.
Let yourself be comfortable.
I know things are feeling difficult right now.
So let's begin with acknowledging that.
I am experiencing anxiety right now.
It is okay.
I have got this.
This shall pass soon.
Repeat with me.
I am experiencing anxiety right now.
It is okay.
I have got this.
This shall pass soon.
Good.
Now,
Lengthen your spine,
Soften your belly,
Roll your shoulders away from your ears and release your jaw.
Let your gaze become soft,
Your forehead smooth.
Let yourself become aware of your breath.
In and out.
Connecting to the flow of your breath,
To the movement of your breath through your body.
Your belly,
Ribs,
Chest expanding,
Filling with your breath,
Softening,
Releasing with your out breath.
Each breath creating space within you.
Good.
We will begin breathing in Samavaritti,
Which means equal breath,
Equal inhalation and exhalation.
We start with a count of five.
So we breathe in for five and breathe out for five like a wave.
Breathing in,
Breathing out without a pause between the two and the next round.
So begin with five.
We go on to six,
Seven,
Eight,
Nine,
Ten.
And then we come back down one by one to five.
Let's begin.
Inhale two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four,
Five.
Six,
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven.
Inhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale 2 3 4 5 6 7 8 9 exhale 2 3 4 5 6 7 8 9 Inhale 2 3 4 5 6 7 8 9 10 exhale two three four five six seven eight nine ten inhale two three four five six seven eight nine exhale two three four five six seven eight nine inhale two three four five six seven eight exhale two three four five six seven eight inhale two three four five six seven exhale two three four five six 6 7 inhale 2 3 4 5 6 exhale 2 3 4 5 6 inhale 2 3 4 5 exhale 2 3 4 5 beautiful coming back to your natural breath.
Again reconnecting with the flow with the response of your breath and your body to your breathing practice to your breath work.
Good from here we will move on to the second breath work practice which is Kapalbhati.
Kapalbhati involves passive automatic inhalation,
Sharp intentional vigorous exhalation.
Each exhale we let the belly go back to the spine as we release the breath out fully and then we automatically breathe in without intention without effort.
We will do 3 rounds of 30 breaths each.
Let's begin with the first round.
Inhale fully,
Exhale fully,
Half breath in and begin.
Release,
Come back to your natural breath.
Beautiful,
Let's begin the second round.
Inhale fully,
Exhale fully,
Half inhale and begin.
Come back to your natural breath.
Good let's begin the third and the last round.
Inhale fully,
Exhale fully,
Half inhale and begin.
Coming back to the natural breath.
Let yourself observe how you are feeling.
We will move on to our third practice.
In this one we are going to breathe with holds and long exhalation.
So we breathe in through the nose for the count of 4.
We hold the breath for the count of 7 and then we exhale through the mouth for the count of 8.
As you exhale part your lips,
Breathe out through your mouth like a soft cool breeze.
We will be doing 7 breaths here.
Let's begin.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
Beautiful.
Let yourself come back to your natural breath,
Whatever feels natural to you,
Just letting yourself breathe.
Staying connected with that breath.
Now to end the practice,
I would invite you to repeat these statements after me,
Knowing in your heart that they are completely true.
I am safe in my body even when it doesn't feel like it.
My courage is greater than my feel.
I believe in myself and my strength.
Whatever I do today is enough and so am I.
I do not have to be yesterday.
I do not have to be tomorrow.
I can just be today.
Right now,
Right here.
I do not have to be yesterday.
I do not have to be tomorrow.
I can just be today.
Right here,
Right now.
Beautiful.
Keep breathing.
Feeling your words,
Your affirmations resonating in your heart.
I hope you're feeling better.
Thank you so much for breathing with me today.
I'll see you next time.
Take care.
Much love.
