Welcome to today's breathwork and meditation session where we'll be combining active breathwork with some breath retentions and then a little meditation to finish the session.
So for the active breathwork we'll be breathing in through the nose,
A nice active full breath in and a relaxed breath out through the mouth.
For the breath retention we'll just be looking to soften and find stillness and comfort in some mild discomfort.
Then the meditation at the end will just be witnessing what's happening within the body.
So you can perform this breathwork either seated or lying down,
Whatever feels best for you.
And so at this point I encourage you to get comfortable to maybe gently close down the eyes if that feels okay for you.
And we'll begin breathing in through the nose and out through the mouth now.
A nice active inhale,
Feeling the breath in the belly,
The ribs,
The chest.
Every inhale bringing energy and new life into the body.
Relaxed and easy exhale,
Just falling away,
Not forcing the exhale,
Just letting it fall out of the body.
Working to a pace that feels good for you.
Every inward breath bringing more energy,
Bringing new life into the body.
Every exhale that gentle sense of letting go.
And we're about halfway here on our first round of active breathing.
Really oxygenating the body here,
Breathing life into every cell of your body,
Allowing every breath to fill the lungs,
Every breath out to give a sense of letting go.
Allowing yourself to find a little more space with every breath if it's there for you.
Breathing into that space,
Allowing the body to open.
Last couple of breaths here before our first retention,
Really filling up with the breath.
Three more breaths,
Two more breaths.
Big breath in,
Letting go.
And now we're just gonna hold the breath.
So holding with the lungs on empty,
Settling and softening,
Noticing what's happening within the body.
You're gonna hold for ten more seconds,
Then we'll take a big breath in and we're gonna hold that breath at the top in 5,
4,
3,
2,
1.
Breathing all the way in,
Filling the lungs.
Just holding it here,
Letting go.
And now we come to our second cycle of active breath.
So breathing fully in,
Letting go.
Fully in,
Letting go.
And maybe on the second round you'll notice some extra space in the body to breathe into after our retention.
Really allowing yourself to breathe that little bit more with every breath.
Welcoming the inhale,
Welcoming new life,
Being open to receiving.
You may notice some tingles,
Some sensations in the body.
Breathing into whatever sensations are here,
Allowing those sensations to be even bigger,
Even fuller,
Even more enlivening.
We're halfway on the second round.
Really committing here,
Leaning in,
Keeping the breath full,
Finding space,
Breathing into that space,
Feeling the breath traveling throughout the body.
Last 30 seconds here on the second round.
We're gonna be holding a little longer,
So let's really fill up with these breaths.
Really filling up with these breaths.
All the way in,
Gently letting go.
All the way in,
Gently letting go.
Five more breaths.
4,
3,
Second last breath in.
Big breath in,
Letting go.
Emptying the lungs and just holding here now.
Just holding here,
Settling and softening into this retention.
Trusting your body has everything it needs here.
Noticing any tension you may be holding,
Particularly in the front of the body,
And just looking to soften,
To release.
Going toward the end.
We just got about 10 more seconds here on a retention.
Softening into this mild discomfort.
5,
4,
3,
2,
1.
A big breath in,
All the way in.
Holding at the top and again letting go and coming into our third round here of active breath work.
Really filling up now.
In through the nose,
Out through the mouth.
In through the nose,
Out through the mouth.
Breathing fully here.
How fully can you breathe?
How welcoming can you be of new life,
Of new breath,
Of new beginnings?
Allowing every breath to bring you a little closer to your true self.
Peeling back layers of conditioning,
Layers of stories and noise.
Trusting yourself and trusting your breath here on this final round.
Again,
You may experience some tingles,
Maybe even a little lightheadedness.
Staying with the breath.
Belly,
Ribs,
Heart space,
Letting go.
Softening the jaw,
Softening the face.
Relaxing the muscles at the backs of the eyes as you continue to breathe here.
Softening the belly,
Softening around the ribs,
Softening around the heart space.
Staying with the breath,
Staying with the breath.
Again,
On this final round,
We're gonna take 5 more breaths and then come to our final retention.
4 more breaths,
3 more breaths,
2 more breaths.
Big breath in,
Letting go,
Letting go,
Letting go.
And just holding now,
Just holding.
We're gonna hold here for 90 seconds.
Again,
Trusting your body has what it needs.
Softening into this.
Again,
Relaxing any tension around the heart space in particular.
Keeping your heart open to this experience.
We're coming up on halfway here on our hold and getting comfortable in the discomfort.
If you do need to breathe,
Maybe just taking a little sip and then let go again.
Really softening and trusting yourself here as we come into our last 30 seconds of the hold.
Last 15 seconds.
10,
5,
4,
3,
2,
1.
A big breath in all the way to the top.
Breathing fully in,
Holding,
Holding,
Holding.
And letting it go with a sigh or a sound.
Letting it all go.
Then keeping the attention inward.
Really relaxing the breath,
Slowing the breath,
Finding a comfortable pace with the breath.
Tuning in,
Connecting to an inner voice within.
What would your higher self like you to know in this moment?
And we're gonna take a couple of minutes here,
Staying with sensations in the body,
Welcoming everything,
Perhaps getting a sense of energy settling,
Perhaps a quieter mind,
More open heart,
A full breath.
And inviting you now to bring a little movement into the fingers and toes,
The wrists and the ankles,
To move the body in whatever way feels good for you.
Maybe a stretch or a twist or a yawn.
And inviting you to gently and slowly,
Whenever you feel ready,
Begin to blink open the eyes and reorientate yourself with your space.
Thank you for practicing with me here today.
