Welcome everyone,
I'm so glad you could join us today for the Somatic Breathwork Session.
Let's begin by finding a comfortable position,
Either seated or lying down.
Close your eyes and take a few natural breaths,
Allowing your body to settle into relaxation.
Feel the support of the ground beneath you,
And allow yourself to be fully present in this moment.
As you settle in,
Notice any areas of tension in your body,
And allow them to soften.
Feel the ground beneath you,
Supporting your entire body,
Allowing you to relax even deeper.
Now,
Let's take a moment to set a personal intention for this session.
This could be anything from releasing stress to feeling more connected with your body.
Silently state your intention in your mind.
For example,
Today I embrace every sensation with curiosity and acceptance.
Hold on to this intention as we move through the session.
Picture yourself achieving this intention,
And imagine how you will feel once it's realized.
Allow this vision to guide you through our practice today.
When you're ready,
Place one hand on your belly and the other on your chest.
Begin to notice the rise and fall of your belly and chest with each inhale and exhale.
Observe your breath for a moment without trying to change it.
Feel the gentle movement of your breath as it naturally flows in and out of your body.
As you focus on your breath,
Notice how it feels to fill your lungs completely and then gently release.
Imagine your breath as a wave,
Slowly coming in and going out.
Let's begin to deepen our breath together.
Inhale deeply,
Filling your belly first,
Then your chest.
Exhale slowly.
Start a breathing pattern.
Inhale for 4,
Hold for 4,
Exhale for 6,
And pause for 2.
I'll begin the count for you.
Inhale for 4,
Hold for 4,
Exhale for 6,
And pause for 2.
Inhale for 4,
Hold for 4,
Exhale for 6,
And pause for 2.
Continue this pattern.
As you breathe,
Imagine your breath reaching every cell in your body,
Bringing in fresh energy and releasing any tension.
Feel your belly and chest expand with each inhale,
And notice the sense of relaxation that comes with each exhale.
Let's continue this rhythm and let each breath take you deeper into a state of calm.
Let's gradually move into circular breathing,
Where your inhale flows seamlessly into your exhale,
Without any pause.
Find a rhythm that feels natural for you,
Keeping the breath gentle and continuous.
As you find your rhythm,
Imagine a circle of breath,
Where the inhale gently transitions into the exhale,
Creating a smooth continuous flow.
Visualize this circle of breath surrounding your body,
Bringing a sense of harmony and balance.
Let your breath be your guide,
Leading you into deeper relaxation.
As you breathe,
Bring your awareness to any sensations in your body.
Simply observe without judgment.
Notice how your body feels with each breath.
Is there warmth,
Coolness,
Tingling,
Or stillness?
Allow yourself to be curious about these sensations,
Exploring them with a sense of openness.
Imagine each breath as a wave of energy,
Gently washing over your body and revealing different sensations.
Allow yourself to fully experience these sensations,
Knowing that each one is a part of your unique journey.
Notice any emotions that arise during your breathwork.
Breathe into these emotions,
Welcoming them as part of your experience.
Use affirmations such as,
I accept this feeling,
Or I welcome this sensation to aid in emotional integration.
If you experience uncomfortable or intense emotions,
Try breathing more quickly and deeply.
This can help release those emotions and allow them to move on.
If the emotions you're experiencing are comfortable,
Breathe more slowly and calmly to help intensify those feelings.
Remember,
All emotions are valid and can be explored with compassion and curiosity.
Imagine your breath creating space for these emotions,
Allowing them to be felt and understood.
Trust that your breath has the power to soothe and transform any emotional experience.
Embrace whatever comes up,
Knowing that you are safe and supported.
Gradually deepen your breath even more,
Maintaining the circular breathing pattern.
Embrace any heightened sensations or emotions that come up,
Knowing that this is part of the process.
As your breath deepens,
Imagine it reaching into every corner of your being,
Bringing light and awareness to all parts of yourself.
Allow any sensations or emotions to rise to the surface and greet them with an open heart.
Feel the energy of your breath intensifying and know that you are capable of handling whatever arises.
Trust the process and continue to breathe deeply.
As you continue to breathe,
Smooth into a body scan.
Start with your toes and move up to your head,
Breathing into any areas of tension or discomfort.
As you scan each part of your body,
Imagine your breath as a warm,
Healing light,
Soothing and relaxing.
Feel this light moving from your toes through your legs,
Hip,
Abdomen,
Chest,
Shoulders,
Arms,
Hands,
Neck and head.
With each breath,
Let go of any remaining tension,
Allowing your entire body to relax even deeper.
Notice how your body feels lighter and more at ease with each breath.
Let's prepare for a long breath hold on empty lungs.
Take a deep breath in and then exhale completely,
Emptying your lungs fully.
Once your lungs are empty,
Hold your breath.
As you hold,
Notice any sensations or feelings that arise.
If you feel any discomfort,
Simply observe it without judgment.
This hold helps to integrate the breathwork experience and allows you to fully connect with your body's natural state of stillness.
When you need to breathe again,
Do so gently and return to a natural breathing rhythm.
Keep your eyes closed and take a few moments to notice how your body feels now compared to the beginning of the session.
Allow your breath to return to its natural pace and simply observe the gentle rise and fall of your belly and chest.
Take a moment to appreciate the journey you just experienced and the connection you've made with your breath.
Take a moment to reflect on your experience.
What sensations or emotions did you notice?
How do you feel now?
If you'd like,
You can journal your reflections or simply hold them in your mind.
Consider how you can carry the awareness and acceptance you've cultivated today into your daily life.
Think about any insights or realizations you had during the session and how they might support your well-being.
We'll end with a closing affirmation.
Thank you for taking this time to connect with your breath and body.
Carry this sense of awareness and acceptance with you into the rest of your day.
Know that you can return to this practice whenever you need to reconnect with yourself.
Take one last deep breath in and as you exhale,
Feel a sense of gratitude for this moment of self-care.
Imagine a place where you feel completely at peace.
It could be a beach,
A forest,
Or anywhere that feels serene to you.
Visualize yourself in this place,
Using all your senses to fully immerse yourself.
Feel the warmth of the sun,
Hear the gentle sounds around you,
And smell the fresh air.
Allow this peaceful place to fill you with a sense of tranquility and well-being.
Let yourself be fully present in this moment of relaxation and know that you can return to this place in your mind whenever you need a break.
Gently guide yourself back to the present moment,
Wiggle your fingers and toes,
Stretch if needed,
And slowly open your eyes when you're ready.
Take a moment to notice how you feel and carry this sense of peace with you as you move through the rest of your day.
Thank you for joining me today.
Remember to drink water and take it easy for the rest of the day.
If you have any feedback or questions about the session,
Feel free to share and have a wonderful rest of your day.
