Hey friend!
Welcome to a Take 10 sound journey by Make One Day Happen.
I'm your guide Sheena Jean.
In this 10-minute experience we'll be blending breathwork and crystal singing bowls to help you switch your vibes up.
In just 10 minutes you're going to regulate your nervous system,
Will reduce your feelings of stress and anxiety,
And you'll be able to plug yourself back into you.
So grab a pair of headphones for the best experience and let's drop in together.
We'll start off by shaking some shit off.
Start with your hands,
Moving your hands,
Shaking your arms,
Maybe wiggling your hips,
Getting in a spinal twist or two,
Following it up by getting a neck roll in to one side,
Switching to the other direction,
And start making your way towards stillness.
Finding a comfortable seat,
Gently closing your eyes if that feels safe to you.
Coming to find the bottom of an exhale,
Emptying all the air from your lungs.
Start to inhale through the nose,
Filling up your belly first,
Then start to pull that air up into the lungs,
Pausing at the top as you drop your shoulders away from your ears,
And then exhale,
Sigh audibly to release.
Great,
Let's try that again.
Inhaling into the belly,
Pulling it up into the lungs,
Pausing at the top before you sigh,
Exhale to release.
One more time,
Just like that.
Inhaling,
Biggest breath so far today,
Into the belly,
Moving it up into your chest,
Sipping in a little bit more air,
As you hold a little bit longer,
Exhale a little bit louder,
Ah.
We'll move into what's known as Samavriti,
Aka box breathing.
So start to inhale through the nose for four,
Three,
Two,
One,
Hold full of breath at the top for four,
Three,
Two,
One,
Exhale through the nose,
Four,
Three,
Two,
One,
Hold empty at the bottom for four,
Three,
Two,
One.
Let's repeat.
Inhale four,
Three,
Two,
One,
Hold four,
Three,
Two,
One,
Exhale four,
Three,
Two,
One,
Hold at the bottom four,
Three,
Two,
One.
Take two more rounds at your own count and your own pace.
At the end of that second round,
Start noticing where you're at in your mind and your body.
Notice your nervous system starting to regulate into place after a couple of rounds of box breathing,
Diaphragmatic breath,
And physiological sighs.
Give yourself permission to relax.
Bring your awareness to the crown of your skull,
Actively slowing down the mind,
Setting aside the to-do list,
Giving yourself permission to relax,
Surrendering into rest.
Take a deep breath in.
As you exhale,
Sink a little deeper,
Moving your awareness now down into the middle of your forehead.
Let the eyelids get heavy.
Soften the temples.
Release any tension that might be hanging out in the jaw.
Allow the tongue to fall off the roof of the mouth.
As you settle,
Turn yourself inwards.
Take a deep breath in.
As you exhale,
Sink deeper,
Moving that awareness down into the throat,
Softening the vocal cords,
Relaxing the muscles of the neck.
And allow yourself to find that space where the shoulders and the neck meet.
Notice how much tension you're holding there.
This is where a lot of our stress and responsibilities,
Obligations,
Like to hang out.
Notice what's there on top and ready to move.
Let that energy start to slide over the shoulders.
Feel it as it moves past the biceps,
The triceps.
Notice how it slides over the elbows,
Flowing through the forearms,
Passing through the wrists.
And then let that energy gather in the palm of your hands,
Holding it there just for a brief moment.
Acknowledge it.
Thank that energy for the part that it's played in your life,
And then choose to release that energy through the tips of each of your fingers.
Take a deep breath in.
As you exhale,
Go deeper,
Taking your awareness now down into your heart space.
Soften the muscles of the chest.
Find a little bit more room in the upper thoracic spine area.
Start to tune into a wave of gratitude that starts to flow from your head to your toe.
Take a deep breath in.
Exhale,
Go deeper.
Moving your awareness now into the center of your body.
Notice the energy running up and down your spine.
Feel into the space between each of the ribs.
Plug yourself back in to your authority,
Your integrity.
Your center for drive and motivation.
Take a deep breath in.
Exhale,
Sink deeper.
Relax the lower abs.
You move your awareness down into your sacral.
Release any tension from the low back.
Start to find pleasure in your relaxation.
Take a deep breath in.
Exhale,
Go deep.
Moving your awareness down into the base of the spine,
Right at the edge of your tailbone.
Notice how grounded you can feel.
Allowing yourself to be present,
Safe and at home in your body.
Softening the glutes.
Start to feel into the hip flexors,
The psoas muscles.
Notice the energy that tends to live here.
Gets stuck.
Old emotions,
Traumas from the past.
Likes to hide out in our hips.
So notice what energy is there and ready to move.
Let it start to flow over the thighs,
Past the hamstrings.
Feel it as it makes its way over the knees,
Through the calves and the shins,
Flowing through the ankles.
This time let it gather in the arches of the feet.
Thank it.
Acknowledge it.
Give it gratitude for the part that it's played in your life.
Then as you're ready,
Release it through the tips of the toes.
Gently start to bring some awareness back into your body.
Noticing the soft state that you're in.
Blinking your eyes back open.
Thank you so much for joining me on this take 10.
Look forward to seeing you again soon.
Bye.
