This practice is to support you to show up and be seen for self-empowerment,
You playing on the sidelines,
Not really stepping into your true potential of what you would love to do with your life.
Often we can hold ourselves back,
Perhaps worried about what people may think of us or of how we might be perceived and not necessarily taking the chances that we want to or putting ourselves out there.
This could also be due to fear of moving out of what feels comfortable and the reality is that when we're getting out of our comfort zone,
It can feel challenging and daunting.
And although this is very natural,
If you keep playing small,
Never really allowing yourself to be seen,
You don't expand,
Move forward,
Take chances and show up for yourself.
And this can mean you end up feeling frustrated,
A sense of inertia or stagnancy,
Feeling dull,
Not really living the life that you know is possible.
So we want you to be out there playing big in the world.
This practice today is to begin to shift you out of any feelings of stuckness,
To help you feel empowered and a willingness to show up for what you want to create and making sure you get the most out of your life.
It aims to build inner strength,
Determination and courage to take you to the next steps of your evolution.
We will be doing some breath work during this practice.
If at any point you do need to take a pause,
Please do so.
You can begin again when you're ready.
This can be something that can be built up over time and with continued practice.
The aim is to bring new energy into the body and breath work is a powerful way to shift stagnancy that is built up in our body,
Mind and energy system.
However,
If you choose,
You can also breathe normally through this section of the practice.
Let's begin.
Take a moment to arrive on your seat.
You might like to close down through your eyes or just gaze directly at one point on the floor and feel your sit bones connected to the chair,
The ground and the earth below you.
Allow yourself to be held,
Knowing that you are always supported.
Asking yourself now,
Where are you wanting to show up more for yourself and be seen?
How would you like to expand?
And when you think of this,
Check in and notice where you might be holding yourself back.
Acknowledge that and know that it's very normal.
It's a natural part of growth and your evolution.
Even notice where you feel this in your body,
Awareness of how you hold yourself physically when you think about how you want to expand.
And let's take a minute to breathe into those areas now.
Show them kindness and compassion.
There's no judgment,
You're simply aware of that part of you.
Let your shoulders drop back and down,
Opening up through your front body to create a sense of openness to the world around you.
When we're overwhelmed or in fear,
We can close down through our chest and our heart.
And this invites you to open again,
Bringing in immediate courage.
Feel through the length of your spine,
Sitting up tall through the vertebrae.
Allow your spine to sway gently back and forth.
It's an almost imperceptible movement until you find your natural equilibrium.
As you come to stillness,
Notice the expansion from your tailbone all the way up to the crown of your head,
That inner strength that exists within you.
These small shifts in how you hold your body can create a shift in how you feel about yourself.
Even though you're sitting nice and tall,
Allow yourself to soften,
Letting go of any tightening or holding within the body.
A sense of relaxed vibrancy to your posture so you can breathe easily.
We're going to move into a breath practice now to bring in fresh energy,
An opportunity to shift,
To bring in new perspective and a reset on some of the stagnancy that may have been built up.
You'll be breathing in and out through your nose.
Remember if at any time you need to stop,
Please do so.
If you move out of time with me,
That's okay.
Firstly feel your body breathing,
Breathing in and out of your belly.
If it helps,
You might like to place your hands on your belly so you can feel as it rises as you breathe in and as you breathe out,
Your navel moves back towards your spine.
Breathe in,
The belly rises,
Breathe out,
It softens back.
Continue to breathe in this way.
The breath is the bridge between the unconscious and conscious self.
While it can be difficult to tell our minds to change,
Your breath can help shift your mindset as it's more tangible to shape.
You can move through old patterning and open up to new ways of thinking and being in the world.
I'll invite you to begin to breathe deeper now into the whole of the lungs.
Breathing in,
Initiating the breath from the belly,
Expanding into your ribcage and upper chest and then exhaling,
Your navel comes back to spine and then exhaling it all from the lungs.
Initiating the breath from the belly,
Expanding into the ribcage and upper chest and then exhaling.
Keep the in and out breath even.
You're not only shifting old energy,
But you're powering up as you do this breath practice.
Beginning to speed this up now,
Feeling the pace of it quicken in your body.
And we'll go for 30 counts.
I'll count you through.
Breathing in,
Breathing out.
One.
Breathing in,
Breathing out.
Two.
Breathing in,
Breathing out.
Three.
Four.
Five.
Six.
Seven.
Remembering to take in the full expanse of the lungs.
Eight.
Nine.
Breathing in deeply but quickly.
Ten.
Eleven.
Twelve.
Thirteen.
You may find your body wants to move.
Fourteen.
Allowing your spine to be flexible.
Fifteen.
As you breathe in and breathe out.
Sixteen.
Seventeen.
Eighteen.
Nineteen.
Twenty.
Twenty-one.
Twenty-two.
Twenty-three.
Twenty-four.
Twenty-five.
Twenty-six.
Twenty-seven.
Twenty-eight.
Twenty-nine.
Thirty.
Now take a big deep breath in.
Hold at the top.
As you hold,
That energy is moving through your body.
And exhaling.
And we'll take two more deeper,
Slower breaths.
Breathing in deeply.
Holding at the top.
The energy moving through all your cells.
Exhale and release.
And one more big deep breath in.
Holding.
And exhale and release.
Allow your breath to settle back to an easy and natural rhythm.
Notice any subtle shifts you've created.
How you feel now.
Breathing naturally and easily.
Bring your awareness to the area of your solar plexus.
This is between the bottom of your sternum and the navel.
And a little bit back towards your spine in the center.
This is your energy center of power,
Determination,
Courage,
Confidence and inner strength.
See a light shining here like a flame of luminosity.
As you breathe,
This light expands.
It grows more radiant.
It fills the whole area,
Shifting and clearing any resistance and stuck energy.
This is the light of your inner fire,
Enhancing those qualities within you.
Each breath expanding the light.
Expanding your inner power,
Your inner strength.
I invite you to place all your doubts,
Your worries,
Your fears into the light for them to be transmuted and transformed.
The light more powerful than any doubts you may have,
Than any fears.
And keep breathing until you feel this area has cleared.
A sense like you're shining from the inside out.
Expanding from that place of internal strength.
Know that you have everything you need within already to show up,
To create,
To be seen,
To do anything you wish,
To play full out in your life.
Now I invite you to hold your arms outstretched towards the sky,
Palms facing upwards.
A sense that you're opening up to the world,
Allowing in its energy,
The circumstances,
The people,
The opportunities.
Letting that vibrant energy in,
Inviting it to flow into your life,
Bringing in a sense of rejuvenation,
Empowerment and thriving.
Open to new possibilities,
New opportunities,
New ways of being out in the world.
Taking it all in.
While you're here,
Setting a powerful intention that you're going to show up and be seen and expand.
Setting that intention for yourself now.
Gradually bring your arms down,
You might like to give them a little shake.
Then place one hand over your heart and one over your belly.
Notice the shifts you've created within yourself,
Ready to move forward,
Ready to create and to thrive.
Allow your breath to deepen again,
Bring some movement back into your body,
And when you're ready,
Opening your eyes.
