Hello loves,
Welcome today to a guided embodied breathing.
Today we're going to explore expanding a little bit wider and opening up a little bit more.
So go ahead and find a spot that feels comfortable for you to get cozy.
Let's play.
Whether you are sitting or lying,
Let's take a moment to just be observers of our breath.
In this moment there's no need to control.
All you need to do is inhale and exhale at your natural pace.
Allow your breath to move through your body and through your nose or mouth and to release from your body out through your nose or mouth.
Whatever your natural flow is,
Let that state be.
Now that you have found your breath,
Let's expand it.
So I want for you to move your hands up and stretch your arms out wide above your head,
Really creating more physical space in your abdomen,
Your chest,
And your core.
As you stretch,
Feel the tension release from your spine.
Maybe move side to side.
Continue to breathe in and out at your own pace and at the pace that the movement invites you into.
Oftentimes when we breathe,
We're doing this unconsciously.
And for these next few minutes,
We will sink into and really tap into what is it to be present with our breath.
So once you feel the tension release from your body,
Take a deep,
Deep,
Deep inhale through your nose and exhale out with an open mouth sigh.
So today's practice,
Exploration,
Ritual,
Breath work is going to use our hands,
Our breath,
And our body.
So for today,
I want for you to place one hand on your heart or chest and your second hand on your belly,
Your abdomen,
Or your pelvic floor.
I want for you to feel what it is when your breath enters and leaves your body,
The rising and falling,
The inhales and exhales,
The opening and closing,
Receiving and releasing.
So the minutes that will follow,
We will be together in breath.
Remember our breath from yesterday.
We're inhaling through our nose and we're exhaling out through an open mouth.
So as you inhale,
Remember,
Feel,
Allow your nose all the way to your pelvic floor,
Expanding with each inhale,
Receiving a little bit more.
And as you get to the bottom,
Hold the breath.
And today,
I want for you to count one,
Two,
Three,
And then slowly begin to release from the bottom all the way to the top and exhaling out through your open mouth.
As you inhale and exhale,
I want for you to apply pressure to your chest,
Your heart,
Your belly,
Your abdomen,
Wherever your hands may lie.
Inhaling and putting tension against the expansion.
And as you exhale out,
Releasing that tension.
This practice is simply to explore what is it to feel contact in your motion?
What does it feel like to expand a little bit more?
So go ahead,
Take a moment,
Take a pause,
And find your breath.
And let's breathe.
And exhale.
Inhale.
And exhale.
And exhale.
Open,
Expand,
Receive.
And exhale to release,
Let go.
Inhale.
And exhale.
So continue these breaths,
Pushing and creating tension,
Not only with the air that comes inside,
But also with the hands that apply pressure to your core.
And allow your breath to open.
Allow your release to let go.
And for these next few breaths,
Allow there to be more tension built in your pelvic floor.
When you get to the top of your breath,
Inhale a little deeper,
Receive a little more,
Add a little more pressure.
And hold,
Hold,
Hold.
And then slowly breathe.
Open your mouth wider and slowly release and let go.
Let's breathe.
And exhale.
And exhale.
Apply pressure to your core.
And allow the release to relieve the tension.
As you inhale,
Allow the tension to build in your pelvic floor.
Breathe.
Let your breath return to its normal pace.
Apply just one last gentle pressure to your core with your hands.
And as you are ready,
You can come to a close with this breath play today.
