Welcome to today's session and thank you for being here.
This is a space to soften reactivity and step into something deeper,
Clarity,
Groundedness and conscious choice.
So before we begin the breath work today,
I encourage you to find a comfortable position,
Either lying on your back or sitting upright.
Allow your spine to feel supported,
Let your jaw release and your belly soften.
It can be nice to let the palms face upward in a gesture of openness and when you're ready gently allow your eyes to close.
This is your sacred space,
A chance to shift from autopilot into awareness,
From reactivity into response,
From tightness into space.
So let's start by arriving fully,
Feel the surface beneath you,
Feel the weight of your body supported by the earth and let yourself be held.
Take a deep breath in through your nose and sigh it out through your mouth.
Again inhale through the nose and exhale.
You now bring one hand to your belly and one hand to your heart.
Feel the rhythm of your breath.
Feel the beating of your heart.
This is your center.
This is the place we return to.
In a moment we'll begin conscious connected breathing,
A gentle circular breath flowing in and out through the mouth.
There will be no pause between the inhale and exhale.
The inhale is active like an invitation and the exhale is surrendered like a letting go.
So let it be light,
Let it be easy,
Let it be enough.
If it feels comfortable for you,
Gently opening the mouth,
Relaxing the jaw.
We're going to breathe in and out through the mouth.
Let's begin together,
Inhaling through the mouth,
Softly exhaling through the mouth.
No breaks,
No tension,
Inhaling,
Exhaling.
Just a continuous rhythm,
Inhaling,
Exhaling.
Just like waves rising and falling,
Inhale,
Exhale.
Inhale,
Exhale.
You don't have to get it perfect,
Just stay with it.
Active inhale,
Relaxed exhale.
Connecting your breath so there's no gaps or pauses.
Allowing the breath to show you the way.
If breathing in and out through the mouth is new for you,
It might take a little bit of time to get used to it,
But just staying with each breath.
Active inhale,
Relaxed exhale.
Connected breath.
And as you breathe,
Begin to notice what's here,
Not in the mind but in the body.
Notice what you're feeling right now.
What sensations are most alive for you in your body?
No need to analyze,
Just notice and breathe.
You may feel energy rising that might take the form of tightness or heat or tingling or emotion.
This isn't a problem,
This is just activation.
Nervous system beginning to regulate.
So stay with the breath and allow each inhale to be a step toward clarity.
Each exhale a release of what no longer serves.
And in your mind's eye you might repeat,
I choose to feel.
I choose to stay.
I choose to feel.
I choose to stay.
Begin to scan your recent experiences.
Is there a moment where you felt triggered?
Where you reacted automatically?
Let that moment come to mind gently without judgment.
And now bring breath into that memory.
Not to relive it but to offer it awareness.
And breathing into the emotion underneath the reaction.
Was it fear?
Sadness?
Shame?
Emotion?
Let it rise.
Let it move.
Let it be felt.
Keep breathing.
Let the breath be your guide through the fog.
Feel what wants to be felt without controlling,
Without fixing.
You're not broken.
You're becoming conscious.
Each breath is a bridge from the unconscious into awareness.
From habit into healing.
Stay with this.
Allow the breath to carry what words cannot.
And now when you come back to that recent trigger,
Imagine yourself responding in that same situation.
Not from fear but from presence.
Not from habit but from wisdom.
Feeling your feet on the ground.
Feeling your voice steady.
Feeling your heart clear.
This is who you are beneath the reaction.
This is your deeper self.
The one who responds with clarity and calm.
Let that version of you expand inside your chest.
Let them breathe with you now.
Inhaling clarity.
Exhaling groundedness.
Inhaling presence.
Exhaling peace.
Begin now to let go of the active breath.
Allowing it to return to a soft natural rhythm.
Allowing the waves begin to calm.
And the body begin to settle.
And notice what remains.
A subtle shift.
A little more space.
A little less urgency.
This is the gift of conscious breath.
A choice to pause.
A choice to feel.
A choice to respond from the heart.
And begin to bring gentle movement into the body.
Maybe wiggling the fingers and toes or rolling the neck.
And when you're ready,
Open your eyes slowly.
Knowing that you've just practiced quite a radical act of meeting yourself.
Instead of abandoning yourself.
So thank you for breathing with me today.
And thank you for choosing to show up.
Not just for yourself,
But for everyone.
That your clarity will touch today.
