Hi friend,
Thank you for joining me.
My name is Natalie.
I'll be leading you through a beautiful balancing breathwork practice that is intended to be done first thing in the morning.
You can start by coming into a comfortable seat,
Perhaps cross-legged.
I recommend sitting up on a blanket,
A bolster,
Or a pillow just to elevate your hips up above your knees.
You can bring your hands onto your thighs and take a mudra if you'd like.
Close your eyes.
Notice what it feels like to turn your awareness inward.
Feel your sits bones heavying down into your seat,
Your prop,
Or the floor.
Your spine stacks one vertebra on top of the other.
The crown of your head reaches up towards the ceiling or the sky.
Notice the temperature of the air on your skin,
And then start to draw your awareness into your breath without changing anything.
Just notice,
Watch,
Observe your breath as if it was the first time you were ever experiencing it.
Where do you feel your breath?
Can you hear your breath?
Take a moment to count your breath.
Count the inhale,
Count the exhale.
If you notice that one is shorter than the other,
Lengthen it so that your inhale and your exhale are equal,
Sama vritti.
Equalize the breath to equalize the fluctuations of the mind.
Allow this long,
Slow,
Deep,
Rhythmic breath to settle into every cell of your being.
Long,
Slow,
Deep inhale.
Long,
Slow,
Deep exhale.
And on your next exhale,
Release your breath through the mouth.
Inhale through your nose.
Exhale out your mouth.
Inhale through your nose.
Exhale out your mouth.
Inhale through your nose.
Exhale out your mouth.
Inhale through your nose.
Exhale out your mouth.
Here's the change.
Inhale through your mouth.
Exhale out your nose.
Inhale through your mouth.
Exhale out your nose.
Inhale through your mouth.
Exhale out your nose.
Inhale through your mouth.
Exhale out your nose.
Inhale through your mouth.
Exhale out your nose.
Here comes the change.
Bring your peace fingers on your right hand to the center point of your forehead.
Plug your right nostril with your thumb.
Inhale through the left nostril.
Plug the left nostril with the ring finger or pinky finger.
Exhale out the right nostril.
Plug your right nostril.
Inhale left.
Plug your left nostril.
Exhale right.
Plug the right.
Inhale left.
Plug the left.
Exhale right.
Plug right.
Inhale left.
Plug left.
Exhale right.
Plug right.
Inhale left.
Plug left.
Exhale right.
Listen closely.
Inhale right.
Plug right.
Exhale left.
Plug left.
Inhale right.
Plug right.
Exhale left.
Plug left.
Inhale right.
Plug right.
Exhale left.
Plug left.
Inhale right.
Plug right.
Exhale left.
Plug left.
Inhale right.
Plug right.
Exhale left.
And at the bottom of your exhale,
Release your right hand back down to your thigh.
Re-enter the mudra or just relax your hands.
Breathe in and out through your nose.
Notice any sensations.
Notice the depth of your breath.
On your next inhale,
Breathe in through your mouth.
Exhale through your mouth.
Inhale through your mouth.
Exhale through your mouth.
Inhale through your mouth.
Exhale through your mouth.
Inhale through your mouth.
Exhale through your mouth.
Inhale through your mouth.
Exhale through your mouth.
Here's the change.
Inhale,
Take five sips of air through your nose.
Exhale,
Let it go out the mouth.
Five sips of air through the nose.
Exhale out the mouth.
Five sips of air through the nose.
Exhale out the mouth.
Five sips of air through the nose.
Exhale out the mouth.
Five sips of air through the nose.
Exhale out the mouth.
Release this breath.
Seal your lips.
Inhale through the nose.
Exhale through the nose at a normal pace.
Notice how you feel.
Notice any sensations.
Notice where you feel them.
What do they feel like?
Start to tune back into your sits bones beneath you,
Heavy into the floor or your prop.
Notice any other sensations of touch and clothing on your skin,
Hair,
On your head,
On other parts of your body.
What does this feel like?
Notice any sounds in the space around you.
Notice how close and how far these sounds are.
You can bring your hands to your heart center.
Notice the two sides of your body coming to touch.
Energetic conversation between your palms and finger pads.
With your eyes still closed,
Bow your head in towards your chest and thank yourself for showing up for yourself.
When you're ready,
You can gently blink your eyes open.
See the space around you.
Have a wonderful day.
Hari Om Tat Sat
