Welcome to this short conscious connected breathwork session where we'll be breathing into presence.
This will be a short grounding journey.
So this is a space to soften,
To land,
And to reconnect with the most important moment of your life.
This one.
So before we begin,
I invite you to find a comfortable position.
You can lie on your back,
Either with your knees bent or extended.
Or you might choose to sit upright with your spine tall and relaxed.
Let your palms rest face up,
A gesture of receiving.
If you haven't already and it's comfortable for you,
I invite you to gently close your eyes.
Let the external world fall away.
And let this be a sacred pause just for you.
So we begin with awareness.
Feel the ground beneath you.
Feel the breath that's already moving through your body.
There's nothing you need to change just yet.
Simply notice.
And now I encourage you to take a deep breath in through your nose and sigh it out with your mouth.
Again,
Inhale deeply through your nose.
And exhale,
Letting it go.
This practice is not asking for performance.
It's asking for presence.
And your breath will be your gateway to presence.
We'll be working with conscious connected breathing,
So a circular breath in and out through the mouth with no pauses between the inhale and exhale.
The inhale will be active,
Awake,
Intentional.
The exhale will be passive,
Effortless,
Surrendered.
And we create a flow like waves lapping on the shore,
Smooth and unbroken.
When you're ready,
I invite you to open your mouth,
Relaxing the jaw.
And we'll begin breathing in this way,
Inhaling through the mouth,
Exhaling through the mouth.
No pause,
No need to control,
Inhaling,
Exhaling,
Inhaling,
Exhaling.
No need to control it,
Just creating this continuous wave of breath.
Inhale,
Merging with the exhale,
Allowing the breath to be gentle,
Connected,
And fluid.
You're breathing yourself here into presence.
It can be common to experience a little bit of dryness in the throat early on,
But this will pass.
As you stay connected with the breath,
Feel the breath moving through you like a current.
Washing away the past,
Clearing space from the future,
And bringing you here and now.
Let the breath fill your belly,
Your chest,
Your ribs,
And then simply fall away.
Notice the rise,
Notice the fall.
You don't need to force anything here,
The breath knows exactly where to go.
If you notice tension as you drop into your body,
Just let it be there.
Breathe through it,
Knowing that this isn't about getting rid of anything.
It's simply about being with whatever's here.
And as you stay with your breath,
You may feel sensations stirring.
It could be tingling or temperature changes,
Maybe even emotions bubbling up.
This is simply energy moving.
This is aliveness returning.
Whatever's there,
Just staying with it,
Letting the breath hold you,
Letting it be your anchor.
If the mind wanders during this practice,
That's okay.
Simply return gently to the breath again and again and again,
Knowing that each return is a victory.
With each connected breath,
Feel yourself dropping deeper into your body,
Down from the mind,
Down into your chest,
Your belly,
Your pelvis.
Feel gravity pull you closer to presence.
Let your shoulders soften.
Let your jaw unclench.
See if you can let your heart open even just a little more.
If emotions begin to arise or there's strong sensations,
Welcome them.
You don't need to explain or fix them.
Just breathe.
Just feel.
And allow the breath to be your guide.
You might say silently in your mind,
I am here.
I am breathing.
I am present with what is.
Whatever your experience today during this short session,
Allow it to be enough.
So often we want to change our experience.
We fight with what is.
This is an invitation to simply welcome whatever's here,
Whatever sensations,
Whatever emotions,
Whatever parts of you are most alive in this moment.
Really inviting you here to stay with this connected breath.
Even if it's a little uncomfortable.
Even if a part of you wants to stop.
This may be the edge where the transformation happens.
Allow the breath to expand into the places you've been holding tight.
Into the chest.
Into the belly.
Into the low back.
Breathing presence into the forgotten places.
And you're not here to push.
You are here to simply allow.
Staying connected.
So we just did that nice active energizing inhale.
A soft surrendering exhale and the connection of the breath.
Where there's tension,
Breathing into those spaces and softening with the exhale.
This is all about leaning toward whatever's here rather than away from.
This is about being intimate with ourselves.
So being close to all aspects of ourselves.
And now you may start to let the breath slow down a little.
Staying connected but less effortful now.
Gently slowing it down.
Gently landing.
Inhale.
Exhale.
Allowing the breath to become a whisper.
A gentle breeze moving through you.
Allowing the breath to breathe you.
Gently closing the mouth if you haven't already.
Breathing in and out through the nose.
Dropping into the stillness.
The spaciousness.
The awareness that lives here now.
Bringing your attention back to the body.
Feeling the aliveness that's now here.
Notice any shifts,
However subtle.
A sense of openness.
A release.
A deeper calm.
Begin to gently wiggle the fingers and toes.
Roll the shoulders or neck.
And when you're ready,
Slowly open your eyes.
And carry this presence with you.
Not as something to chase,
But as something you can always return to.
With a single breath.
Thank you for showing up.
Thank you for breathing.
And thank you for being here.
Thank you.
