Hi,
This is Sarah Lane and welcome to this guided breathwork journey.
We practice breathwork for a myriad of reasons.
There are so many physical benefits,
Such as improving immunity and digestion while nurturing your nervous,
Respiratory,
And endocrine systems.
In addition to the physical benefits,
There are many emotional,
Spiritual,
And energetic benefits as well.
Breathwork is a great tool for processing places in your life where you feel energetically stuck and will be breathing in a way that allows access to a non-ordinary state of consciousness.
We'll be opening up a dialogue with the healing intelligence of our bodies.
We're going to be turning down that critical,
Judgmental part of our brain to allow for our intuition,
Our higher self,
Or a connection to a higher power to come forward.
And when we allow ourselves to feel,
We can truly heal and release those issues in our tissues.
This is an active,
Embodied practice.
If you have a history of heart conditions,
Psychiatric disorder,
PTSD,
Sleep disorders,
Seizures,
Or if you are pregnant,
You may want to skip this and not participate or take it very slowly as this is a powerful breath.
And it's similar to an intense workout.
We call it breathwork for a reason.
And if you have any concerns about doing breathwork,
I recommend you just talk to your doctor.
I am here to guide you and hold a safe space for your experience.
This recording is infused with Reiki healing energy.
And Reiki is a Japanese spiritual healing modality that allows me to send you unconditional loving healing energy through this transmission.
While journeying with this breath technique,
New sensations may begin to arise in the body.
You may feel warm,
Chilly,
Tingly,
Or even get what we affectionately call lobster claw or a tetany.
Your hands or feet may tense or cramp up.
Just know that this isn't dangerous,
That the sensations will go away when you begin breathing normally again.
And this buildup of tension often facilitates a big release.
Breathing this way can surface some deep,
Stuck emotions.
So just allow yourself to feel any emotions that may arise.
This is a releasing and de-armoring process.
So let those emotions come up and out and then always come back to your breath after.
Now let's practice the three-stage breath.
Place one hand on your belly and one hand on your chest.
The first inhale is into your belly,
Filling up your belly like a balloon.
Really feel your belly come out.
The second inhale is into your chest,
Filling up your chest like a balloon.
And the exhale is a surrendered release.
No pushing,
Just letting go.
Remember this is all done through the mouth like this.
This breath is circular,
Rhythmic,
And connected,
So each breath effortlessly flows into the next breath.
So it may sound something like this.
So we'll begin with a few minutes of relaxation to ground into the space together.
Then we'll start the three-part breath and continue for about 15 minutes.
After that,
We'll transition into a few breath retentions or simply holding the breath.
And we'll finish with a guided meditation.
If at any point during the breath work it gets too intense and you want to put the brakes on,
Just slow your breathing and breathe through your nose.
The sensations will dissipate in just a few minutes.
And always keep in mind that you have total control of this experience and of your breathing pattern.
You'll want to be laying down on your back for this practice.
I recommend a yoga mat and a blanket.
But don't put any pillows under your head as you want to keep the airways clear.
Having some water handy and even applying some chapstick to your lips can help beforehand as your mouth may get dry since we'll be breathing through the mouth.
Alright,
Let's get ready to breathe.
Settle into your space.
Feel your body on the ground and close your eyes.
If you've done breath work before,
Just release all past experiences and expectations on what this could be.
And really take on that beginner's mind,
Stay present to what's actually here for you.
Start to take some deeper breaths.
And bring your awareness down into your feet.
Imagine that there are roots growing down from the bottoms of your feet,
Connecting you down into the earth beneath you.
These roots grow down through the floorboards,
Down through the soil,
The layers of rock and sediment,
All the way down into the core of the earth,
Connecting you with Mother Earth.
Your original mother anchoring you into safety and support.
As you inhale,
Feel the ground coming up to support you.
And as you exhale,
Let go of any tension and allow the ground to cradle you and hold you here.
And as you breathe in,
Feel that earth energy rising up through your feet into your ankles,
Your calves,
Your shins.
As it travels up your legs into your thighs,
This relaxing earth energy continues up into your hips,
Your glutes,
Your low belly,
As you relax deeper into the space.
This healing energy continues up into your lower back,
Your upper back,
Around your chest and your heart,
Opening up your beautiful heart to receive whatever is here for you in this experience.
Allowing your shoulders to drop,
Releasing any tension from your neck,
Asking and inviting those tiny muscles in your neck to release and relax as this earth energy continues flowing up into the back of your head,
The crown of your head,
And down into your forehead,
Into your third eye.
As the outer eyes remain closed,
The inner eye opens to see the truth and the beauty within.
And from this completely relaxed place,
I invite you to set an intention for your practice in the form of,
May I.
If nothing comes,
You can use the intention of,
May I be here fully.
May I be present with my breath.
May I be gentle toward myself.
And whatever intention comes to mind,
Saying it three times,
Silently or out loud if you choose.
And imagine that you could place this intention into a little seed and you plant that seed under the ground into the earth,
Covering it with fertile soil,
Trusting that the natural conditions of the earth will bring this seed of intention into fruition,
Trusting that it will be watered with the natural rains of the earth,
And that the sunshine will give it life and nourishment,
And that your attention to this intention is enough to bring it to life.
Now let's get the breath started.
Place one hand on your chest,
One hand on your belly,
And begin the three-part breath.
Breathe into your belly,
Filling up like a balloon.
Breathe into your chest,
And let the exhale fall out of your mouth.
Everything is through the mouth.
There's no pausing at the top or bottom.
Just keep it moving.
While journeying with this deep and active breath,
You may meet some mental resistance or want to quit.
Just know that this is a natural response as your brain is trying to protect you from doing something unfamiliar.
And this is just like a workout at the gym,
So it may be difficult at the beginning,
But it gets easier as you go.
So keep breathing.
Stick with it.
The only way to know what's on the other side of this breathing exercise is to keep breathing.
And just know that that resistance may come early,
The sensations might come early,
And that's all a part of this.
There's ultimately no wrong or really right way to breathe.
Just focusing on that three-part breath into your belly,
Into your chest,
And simply allow those exhales to fall out rather than pushing them out.
If this cadence or speed doesn't work for you,
Perhaps there's another one that works better.
Listen to your body.
You are your own guide,
And you have your foot on the gas and on the brake at all times.
Remember that if it gets intense at any time,
You can breathe through the nose or you can stop the breathing technique altogether and breathe normally.
You'll still have a beautiful experience.
And remember that you are in complete control.
Simply riding the waves of sensation and emotion,
Trusting that whatever waves arrive during this experience are coming up to be felt and experienced.
And trust that the more you let go,
The more you are supported.
Stay with your breath.
Can you hear yourself breathing?
I like to hear myself breathing.
Staying present with each and every breath.
Breathe with me.
Let's do this.
Belly,
Chest,
Exhale.
Belly,
Chest,
Exhale.
Now continue on your own.
You've got this.
Notice how you feel.
This heart is beating for you,
This breath is breathing for you.
You can trust your breath.
Has your breath ever failed you?
This is the same breath that caught you as you were born,
The same breath that panted as you ran from what you feared,
And it's the same breath that took your breath away when you witnessed something magnificent in nature.
All of these sensations you're feeling,
This is your body speaking.
Your body doesn't necessarily speak English.
It speaks through sensation,
Through feeling.
You are so safe,
So held,
And your body won't give you anything you cannot handle.
Everything you've ever wanted might be just on the other side of this exercise.
Keep going.
And this is challenging.
Like most things in life that are worth doing,
It's challenging.
So just stick with it.
Keep breathing.
Belly,
Chest,
Exhale.
Belly,
Chest,
Exhale.
You still have control,
But what happens if you let go a little bit and allow the breath to lead?
Trusting your body,
Trusting your breath,
Trust yourself.
The only way through this breath work is being with each and every breath,
Facing this breath,
Noticing what is here and now.
You've got this.
You've done harder things than lay on your back and breathe.
And any ideas that you have about what this is supposed to be or supposed to feel like,
You can just throw all of that out the window and be here now with this breath and this breath and this breath.
And there is nothing that this experience is supposed to be.
You're having your experience and that is perfect.
Keep breathing.
You're over halfway there now.
And on the count of three,
I invite you to let out a sound,
A moan,
A groan,
A yell,
Or a scream,
Whatever comes through.
Ready?
One,
Two,
Three.
Let it out.
Let it out.
And come right back to your breath.
Belly,
Chest,
Exhale.
Belly,
Chest,
Exhale.
Be with this breath here and now.
Every breath that you breathe,
Breathe it fully.
Bring your full attention to each breath.
And whatever you're experiencing or seeing,
Let it in.
Say yes to it.
Affirm it.
And if you don't like what's here for you now,
What are you open to receiving?
Know that you can get off the ride at any time or maybe today is the day that you really go for it.
In which case,
Let's go for it.
If you're feeling a lot of resistance,
Just know that you won't be feeling the same thing in just a few minutes.
So just be with it.
Breathe through it.
Know that something else is coming.
What are you open to receiving?
Remember to let your exhales fall out of your mouth instead of forcing them out.
This can help with any cramping or intense sensations.
You are absolutely limitless.
And this experience is unfolding,
Expanding.
And there are infinite possibilities.
Your breath is your direct channel to source,
To spirit,
To yourself.
And this is a process of remembering and coming home to yourself.
What are you remembering?
Imagine you are breathing in a magical healing elixir that could heal any emotional or physical pain because it can.
Consciously send your breath to any areas of tightness or constriction or pain and allow that magical healing elixir that is your breath to heal you from the inside out.
Belly,
Chest,
Exhale.
Belly,
Chest,
Exhale.
Stick with your breath.
As you breathe in,
You are taking in the light of existence,
Cleansing,
Purifying,
And nourishing all aspects of your being.
With each out breath,
All the light you've taken in goes into the world for healing,
Awakening every heart.
Whether you're aware of it or not,
You're always breathing this light in and out.
The question is,
Why don't you always feel the well-being if that's what well-being is?
It's because your breath is only giving you the experience of your awareness of what breath is.
If you think the breath is just the very thing that keeps you alive,
Then that becomes the extent of your breathing experience.
But the more you become aware of what the breath actually is as the living evidence of light within you,
The more every single breath provides you with the well-being that becomes the contribution of expansion the world is destined to receive.
And when you're aware of your breath as the infinite source of source energy,
Every breath is given permission to heal your being.
The breath is the living evidence of well-being.
It is the one eternal reality flowing like a cascading fountain of eternal light.
It is the very seed of source energy.
It is the remembrance of heaven's kingdom.
It is your true self as you've been and shall always be.
As quoted from spiritual teacher Matt Kahn,
Keep breathing,
Belly,
Chest,
Exhale,
Belly,
Chest,
Exhale.
And on the count of three,
Let's let out a sound together,
A moan,
A groan,
A yell,
A scream.
Are you ready?
One,
Two,
Three.
Let it go.
Let it out.
Release.
Letting go of what no longer serves,
Releasing any fear,
Negativity,
Doubt,
Emotions,
Whatever is present for you,
Allowing that to be released through sound.
And returning back to the three-part breath,
Filling up your belly,
Filling up your lungs,
And let the exhale simply release out of your mouth.
Belly,
Chest,
Exhale.
Belly,
Chest,
Exhale.
Continue on your own.
You're almost there.
Belly,
Chest,
Exhale.
We are one unified food.
We are one unified food.
We are one unified food.
We breathe as one.
We breathe as one.
Our hearts beat as one.
And we move as one.
We breathe as one.
Begin to slow your breathing.
Now shift to a simple inhale through the mouth,
Exhale out of the mouth.
So we're shifting away from the three-part breath and into more regular breathing.
Big breaths in through the mouth,
Out through the mouth.
Take a deep breath in,
Exhale,
Let it all go and hold your breath at the bottom of the exhale.
Hold your breath.
You have plenty of oxygen to hold your breath here.
And if you need to breathe in at any time,
Please do so.
Otherwise,
This is where you meet your edge.
You have everything you need.
Relax your shoulders and chest.
There's nowhere else to be.
I now invite you to take a breath in and hold your breath at the top of the inhale,
Holding here.
Take in as much air as you can.
Pressurize the lungs.
Bring your awareness to your third eye,
The seat of intuition.
Again,
If you need to exhale or breathe out at any time,
Please do so.
Otherwise,
Find your edge.
Now exhale and let it all go,
Sinking deeper into the support of the earth beneath you.
Relaxing here,
Feeling your body fill with light,
Every cell in your being,
Being filled with healing light.
You are limitless.
You are powerful.
You are what you are and that's enough.
Your epic life is here for you now.
Love never left you.
You never left you.
Continue here now.
Imagine you are in a beautiful enchanted forest.
You see the large trees swooning above you to encompass you in cool shade as the sun peeps in between the leaves,
Creating a beautiful golden glow around every flower,
Every leaf,
And every branch in this heavenly oasis.
You look down at your bare feet to see the rich,
Soft soil cradling your feet.
You lightly and ever so gently walk along this path as each footstep kisses the earth beneath you and the earth is kissing your feet back.
You see a giant tree and notice its sturdy bark and branches that extend beyond this world.
You feel that there's something special about this tree.
Some of its roots are above the ground and you see them twisting and turning,
Wondering where they begin and where they end.
You decide to sit at the roots of this tree as they cradle you perfectly.
You now feel the roots of this tree intertwining with your roots that grow beneath your feet and at your tailbone.
You see the roots of every tree,
Plant,
Mushroom,
Animal.
Everything in the forest intertwining with these roots.
You are of the earth,
Not separate from it.
And you begin to walk along this path,
Seeing the golden sunlight as it peeks between the leaves.
You find yourself in a clearing in the forest,
Surrounded by all of your angels,
Ancestors,
Spirit guides.
They are celebrating you,
They are here for you.
You see a sacred ceremonial fire in the middle of this clearing.
Now you see a child walking toward you,
So beautiful and precious.
You notice that this is your inner child.
And what age does your inner child appear?
Your inner child has a message for you,
Something important that they want to say.
Listen.
Your inner child hands you a gift,
Something tangible,
Something physical.
What's the gift?
And together the two of you release something into the fire together.
Perhaps it's fear,
A pain,
A grudge.
What does your inner child want to release into the fire?
You give thanks to your inner child,
And your inner child returns to the group.
And the next person that steps forward is your future self at 80 years old.
So wise,
So many years under your belt that you have so much wisdom to offer to your present self.
So you approach your 80 year old self and you see that they have a message for you.
What is the message?
And your 80 year old self hands you a gift,
Hands you something tangible,
Something symbolic and meaningful.
Together you release something into the fire.
This fire can burn away any fear,
Negativity,
Pain,
Grudges or resentments.
What are you and your 80 year old self releasing into the fire together?
You say thank you to your 80 year old self for their wisdom and guidance.
As you watch them return to the group surrounding the ceremonial fire.
And together with your guides,
You hold hands,
Joining hands together around this fire,
Knowing that there is nothing that this fire cannot burn away,
Nothing that Mother Earth cannot handle.
See your roots connected below the earth with each of your guides,
With every version of yourself.
You return to the safety of your tree,
Feeling the connection of your roots once more.
And this tree fills you with the most unconditional love you've ever felt.
Your heart bursts open with love,
Joy,
Gratitude,
Acceptance and forgiveness.
You remember who you really are and you remember that you are love.
Begin to wiggle your fingers and your toes,
Keeping your eyes closed.
Start to bring your awareness to your breath,
Taking a long body morning stretch,
Reaching your arms up overhead,
Pointing your toes.
Like you're waking up for the first time because you are.
And rolling over to your side,
Cradling yourself like a little child and just loving on yourself.
Perhaps you give yourself a hug or gently grace your fingertips across your arm or your cheek.
Be super gentle and loving with yourself.
Thinking back to your intention that you set at the beginning of this experience,
Perhaps there's some new information here.
Quietly recalling the events of this experience.
Perhaps any symbols or images that came forward that you'd like to remember and bring with you.
What would you take with you back into your life?
Whenever you're ready,
Come up to a seated position and place your hands over your heart.
And you can repeat silently or out loud.
It is done.
It is done.
It is done.
By the power of three,
A holy trinity.
It is done.
And then take a deep breath in.
Exhale,
Let it all go.
Be easy on yourself.
Get grounded by placing your feet on the ground outside,
Eating some warm,
Nourishing foods,
Drinking a lot of water.
And even reaching out to a loved one for support if you are processing any difficult emotions right now,
Just knowing that you don't have to do that alone.
And I also invite you to grab a journal and write or draw any pictures or anything that came through that you'd want to take with you.
So this concludes your breath work experience.
May you continue to remember who and what you really are and continue practicing this powerful breath work technique whenever you choose.
Many blessings to you,
Dear one.
This journey is now complete.
