Hello and welcome.
My name is Sari.
Before we begin this practice,
If you are new to breath work,
Press pause and start with the beginners or the intermediate session that I have on offer,
So as you can ease your way into these powerful practices.
This short practice can pull a sense of calm into the body and peace into the mind,
Allowing feelings of stress and anxiety or any other negative emotion to fall away as we follow the breath.
Let's start by finding a comfortable seated position.
Spine upright and alert with the back supported,
Or you can lay down for this practice with the knees bent.
Feet on the ground so we have full access to the lungs.
Eyes closed,
Welcoming the stillness.
Today's breath work is practiced through the nostrils with the mouth closed.
Begin by breathing lightly through the nose,
Beginning to settle the body into the position you are in.
You might notice the muscles begin to unclench and soften.
There may be some gripping in the body.
And maybe as you start to focus on your breath,
The release can begin.
As you take your next breath in,
Gather up any fogginess,
Negative emotions or activity in the mind.
And let's hold it at the top now.
And with the out breath,
Let it go.
Breathing in now for seven counts.
Using the belly to fully expand.
And out for the same seven counts.
Belly falling.
Inhale in.
Soft exhales.
Let it go.
Gentle inhale.
Belly rising.
Belly falls.
Exhale.
Keeping that pattern now on your own.
Taking this time to get calm.
Feeling that belly rising.
Gentle inhales.
And soft exhales as the breath leaves the body.
All this breathing is done with the belly rising and falling like a wave.
On your next exhale,
Let the breath go.
And breathe with me now.
Breathing in.
Belly's rising.
At the top,
Hold.
And exhale.
Soft and gentle.
Keep it slow and steady.
And inhale in.
Belly rising.
A calm breath.
Pulling it in.
And hold.
The body relaxed in this hold.
Soft exhale all the way out through the nostrils.
Focusing on the fullness of the breath.
Belly in.
And hold.
And exhale.
Soft exhales.
Letting that belly fall and the breath leave the body.
And now we will inhale together.
Filling the belly up.
At the top,
Go ahead and exhale.
We're holding the breath on the exhale now.
Hold it out.
Inhale through the nostrils.
Pulling the breath in.
A calm breath.
Filling the body.
Exhaling,
Letting the breath go.
When you're empty,
Hold the breath out.
And inhale,
Pull that calm breath in.
At the top,
Go ahead and exhale.
Feel the peace flood the system.
Holding the breath out on the exhale.
Whole body is relaxed.
And on your next inhale,
We're going to take that breath into the whole body.
Fill it all the way up to the very edges.
Right to the top.
And hold.
And when we exhale,
We're going to do so through the teeth.
Leaking the air out,
Creating a hissing sound.
Like you have poked a hole in a tire.
Go ahead and exhale now.
All the way out.
Keep the exhale going.
Slowly letting that breath leave through the teeth.
And then take that next inhale slowly through the nostrils,
Filling up.
A brief hold at the top.
Before that hissing exhale.
Continue with this pattern,
Slow on your own now.
Inhaling through the nose,
Belly rising.
The brief hold at the top.
And the long hissing exhales.
Focusing the mind on the hissing exhale.
Negative emotions,
Feelings of anxiety and stress.
Leaking out from you,
Floating away.
The body falling into relaxation.
On your next exhale,
Let the breath empty.
And now inhale into the whole body.
All the way up to the top.
And hold.
The body is relaxed.
Muscles unclenched.
And with the out breath,
Let the breath fall from the body through the nostrils.
Taking a moment to let go of the practice.
Letting your breath now return to a natural rhythm.
With the eyes remaining closed,
See if you can notice any shifts in the body.
Anything you may feel or sense.
Vibrancy.
Lightness.
Aliveness.
Maybe you can sense the energy in the tips of the fingers.
Or the soles of the feet.
It's that physical feeling of relaxation and calm.
And that mental feeling of relaxation and peace.
Keep the eyes closed but bring yourself back to the space around you.
Any sounds in the room.
And the feeling of your skin.
This practice will likely have you feeling a greater sense of relaxation and ease.
A short session that can be practiced daily.
Pulling in that calm and peace.
When you are ready,
Open the eyes and take in your surroundings.
And you can get back to your day in this relaxed state.
Thank you for practicing with me today.
See you soon.
