Welcome.
Settle in.
Settle down.
Find a comfortable position to sit or lie down.
As we prepare ourselves for three rounds of deep inhales,
Breath holds and relaxation.
Before we start,
It's very important to calm the nervous system down.
Knowing that every inhale speeds up your heart rate,
Every exhale slows it down,
We're going to focus on a few rounds of relaxation breathing.
So,
Let's take a nice deep breath in for two seconds.
And out for twice as long.
In for three.
Out for six.
Again.
Out for six.
The longer you drag your exhale,
The more relaxed you will be.
Let's try for four seconds in.
Four in.
Ten out.
Control the exhale.
Slowly relax as you exhale.
Six in.
Twelve out.
One more.
Seven in.
To the top.
Fourteen out.
Three,
Two,
One.
Relax.
Back to normal breathing.
Observe your breath.
Observe how a few lengthened exhales have changed your state of tension,
Your breathing rate,
Your overall relaxation.
Now we are ready to go into the first round of thirty breaths.
Breathing slowly into the belly,
Then the chest,
Then the head,
And letting it all go.
Belly in,
Chest in,
Head in,
Let go.
Pulling in.
Letting go.
Control the intensity at your own pace.
If you feel you are able to go,
Then go deep.
In and out.
If you think it's too much,
Just slow down or go light.
Keep going.
In and let go.
Deep in,
Let go.
Increasing the speed.
Here we go.
In,
Out.
Ten more.
In,
Out.
Five more.
In,
Out.
Four.
Out.
Three.
Out.
Two.
Out.
One.
Last breath.
All in.
Release.
Back to neutral.
Hold your breath.
Relax.
Breathing might have created tingling sensations,
Lightheadedness,
Ringing in the ears,
Emotions,
Yawning.
Whatever has happened is all from your own creation.
As you stop,
Feel as it subsides.
Feel your body.
Let it go by relaxing those muscles.
Whatever thoughts that come in,
Calm yourself down.
Let discomfort build a little more than you can usually do.
This is your training.
Being calm in any situation.
To the top.
Hold for your first retention.
Just allow oxygen to flow back in.
Getting ready for the second round.
Fully in.
Let go.
Hold it.
Let go.
Deep in and out.
Getting used to the tempo,
You control the depth.
Deep and fast.
We go faster.
In,
Out.
In,
Out.
Deep,
Out.
In.
Halfway there.
Keep going.
In and out.
In,
Out.
Deep,
Out.
In,
Out.
Belly to head.
Fully in.
Let it go.
In.
Let go.
Ten more.
Out.
Faster.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
Deep,
Out.
Last five.
Make it count.
Four.
Three.
Two.
One.
Last breath.
All into the top.
Release.
Relax even more than before.
Sinking a layer deeper into the ground.
Feeling the effects from the body.
This time we dive deeper within your torso,
Within your organs.
See if you can feel your heart beating.
See if you can trace that pulse as it vibrates out from your chest,
Down your arms,
Towards your fingertips.
We're doing introspection,
Interoception.
Listening to the body,
Feeling for your organs deeply.
What else does your body want to tell you today?
If you want more intensity,
Lightly clench the belly.
Push your shoulders towards your feet.
Feel that pressure build oxygen into the blood up towards the brain.
In three,
Two,
One.
Let it all go.
Follow the beat as we go along.
Flow with it.
Let it go.
Belly to head.
And release.
The last round.
Give it all you've got.
Deep in.
Let go.
In.
Out.
In.
Out.
Increasing the speed.
There we go.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
Deeper if you can.
Faster for the last ten.
In.
Out.
In.
Out.
Pulling it.
Let go.
In.
Out.
Deep.
Out.
Five more.
Out.
Four.
Three.
Two.
One.
Last breath.
Deep to the head.
Release and hold.
Relax.
Relax your jaw.
Relax your neck.
Arms.
Fingers.
Legs.
One deep breath in to the top.
Clench the belly.
The chest.
Shoulders push down.
Feel the pressure build up.
Keep that squeeze.
Three.
Two.
One.
Let go.
Relax.
For the next few moments.
Observe the body.
Without tension.
Without stress.
What does it feel like?
Allow the breath to resume its normal pace.
How does that look like?
Observe your thoughts.
As it flows in and out of your consciousness.
Release the thoughts.
And observe what else comes in.
Simple gratitude practice.
Before coming out.
Think of a person close to your heart.
Think of an event that happened.
Think of something you have in your life.
And release.
Feel for your fingers.
Give them a little squeeze.
Feel for your toes.
Give them a little wiggle.
Bend your legs at your knees.
If you want to twist the lower body left and right.
Drag your knees to your chest.
Release the lower back.
When you feel ready.
Slowly sit back up.
