Connecting With The Divine Somatic Breath Meditation
Here we will use a mixture of breathwork techniques (including ujjayi, super ventilation, and 4-7-8) along with long breath holds, visualization, and somatic techniques to deeply feel the body. Consciously moving from a state of parasympathetic, to sympathetic and back down again. This helps to balance the nervous system and build emotional resilience over time. The last 10 minutes is a music-only meditation to allow you to fully relax and enjoy the effects of your practice.
Transcript
Welcome to today's breathwork journey.
We will be using a combination of superventilation,
Long breath holds,
And slow breathing in order to rebalance the nervous system and access the divine.
Please take a moment to get comfortable,
Preferably lying down with a pillow under your head and behind your knees.
This takes pressure off the low back and allows you to fully relax.
Take a moment here.
Tune in to the sound web.
Notice how many distinct sounds you can hear.
Are they near or far?
You notice a difference in the quality of vibration as each sound enters your ear.
Put your entire presence into your hearing sense and just be.
Practice being sound.
Now move your awareness to the breath.
Breathing in and out through the nose,
Feel as it enters and leaves the body.
Just notice what is the quality of the breath in this moment?
Where do you feel tension?
It's not necessary.
Try to release this tension or change the breath in any way.
Simply notice.
Let's begin to manipulate the breath,
Slowing it down.
Lightly constrict the throat muscles and move into Ujjayi breathing,
Extending to an 8-second inhale and 12-second exhale.
Let's begin together in 3,
2,
1.
Inhale 2,
3,
4,
5,
6,
7,
8.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10,
11,
12.
Inhale 2,
3,
4,
5,
6,
7,
8.
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10,
11,
12.
Continuing on your own now.
Approximately 8-second inhale,
12-second exhale.
Whatever is comfortable for you.
There's no need.
Push or over strain.
Just relax into the breath and let everything else go.
Begin feeling into the belly,
Ribs and chest.
Noticing how they expand as the air comes in and contract as the air flows out.
Like a wave rolling into the shore before returning to the sea.
Just another couple minutes here.
Fully feeling and dropping into being.
Continue this long,
Slow Ujjayi breath.
Approximately 8-seconds in,
12 out.
Whatever this count looks like for you.
Keep it comfortable.
Just relax into the breath.
Allowing the senses to take over.
Just feel.
Now,
Let's begin to speed up the breath.
Consciously moving into a sympathetic state.
Full breaths in and out through the nose.
Filling the belly and chest.
Aiming for approximately 2-3-second inhales and exhales through the nose.
Preparing for our long breath holds.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Rhythmic wave flowing in and filling the torso.
Passively exhaling and beginning again.
Belly,
Chest,
Out.
Belly,
Heart,
Out.
Give yourself over to the breath.
You may feel slightly lightheaded or a bit of tingling.
All perfectly normal.
We breathe excess CO2 out of the body.
Gently constricting blood flow and directing energy towards the brain.
Belly,
Chest,
Out.
Belly,
Heart,
Out.
Go at your own pace here.
Big,
Beautiful breaths.
In and out through the nose.
Just relax.
This powerful breath.
Let it take over your entire being.
Moving into double time now.
Large 1-second inhales and exhales through the nose.
Blowing off any excess CO2 and preparing for our first breath hold.
In,
Out.
In,
Out.
In,
Out.
Go at your own rhythm here.
Whatever is comfortable for you.
Activating the entire system.
Consciously choosing to move into a sympathetic state helps to balance the nervous system and give us more control in the long term.
Just another few seconds.
You're doing a great job.
Make the breaths big and full and beautiful.
In and out.
In,
Out.
In,
Out.
Three more breaths here.
Now the end.
The next exhale,
We hold the breath out of the body.
Just come into a neutral state with empty lungs.
We'll be holding here for about a minute.
Just relax into the stillness.
30 more seconds.
Find your edge and consciously choose to push through.
10 more seconds.
Preparing to inhale through the nose in 3,
2,
1.
Big,
Beautiful inhale and hold.
Zip up the lower belly.
Contract the pelvic floor.
Pulling all the energy up towards the head.
Relaxing into the stillness.
Prepare to release through the mouth with a big,
Beautiful ohm sound in 3,
2,
1.
Take normal breaths here.
In and out through the nose.
Just relaxing into the body.
Noticing how you feel.
Enjoy the sensation.
Now preparing to move into round 2.
Begin.
In.
Speed up and deepen the breath.
Deep,
Full body breaths.
Belly,
Chest,
Out.
Belly,
Heart,
Out.
Belly,
Chest,
Out.
Aiming for approximately 2 to 3 second inhales and exhales.
In.
Through the nose.
Preparing for our long breath hold.
Excellent work.
Just another couple minutes here.
Big,
Beautiful breaths.
Feeling the body relax into this rhythm.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Heart,
Out.
Filling the thoracic cavity with breath.
A few more breaths here before we move into double time.
Give yourself over to the sensation of the breath.
Let everything else go.
Moving into double time now.
Large,
1 second inhales and exhales through the nose.
Blowing off any excess CO2 and preparing for our second breath hold.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
Full,
Beautiful breath in.
Passive breath out.
In and out.
In and out.
Filling the body.
Excellent work.
Preparing to exhale and hold in 3,
2,
1.
Hold here with empty lungs.
90 second breath hold.
Let's relax into the stillness.
Feel through the first urge to breathe.
Just notice it and let it go.
We're all capable of so much more than we believe.
Find your edge and push through.
20 more seconds.
You're almost there.
You can do this.
10.
Preparing.
Breathe in through the nose in 3,
2,
1.
Breathe in and hold.
Big,
Beautiful inhale.
Hold that air in.
Zip up the low belly.
Contract the pelvic floor.
Pulling all the energy up towards the head.
Relaxing into the stillness.
Prepare to release through the mouth.
The big,
Beautiful ohm in 3,
2,
1.
Ohm.
Take a few normal breaths here.
In and out through the nose.
Just relaxing into the body.
Noticing how you feel.
Enjoy the sensation.
Moving into round 3.
Begin.
Speed up the breath.
Full breaths in and out through the nose.
Belly chest out.
Belly chest out.
2 to 3 second inhales and exhales through the nose.
Preparing the body for our final long breath hold.
Feel the changes in the body.
Relaxation brought on as we manipulate CO2 and oxygen levels in the brain.
Exercising the cardiovascular system as the levels in CO2 cause blood vessels to contract and relax.
The adaptations the body makes when we increase and decrease oxygen flow.
Belly chest out.
Belly chest out.
Breathing in the divine.
Become a more resilient being.
Resilient to any stress,
Any fear life may throw at you.
Preparing to breathe and to be regardless of life situations.
In and out through the nose.
Belly chest out.
Belly chest out.
2 to 3 second inhales and exhales.
Now moving into double time.
Large 1 second inhales and exhales through the nose.
Blowing off any excess CO2 and preparing for our final breath hold.
In and out through the nose.
In and out through the nose.
Lose yourself in the rhythm of the breath.
Feel into the body.
Excellent work here.
Just another minute.
You can do this.
In and out.
Relax into the rhythm.
Almost there.
Another few seconds.
Just accept any lightheadedness,
Tingling,
Cramping in the hands,
Any sensation you encounter.
This is all normal.
It's all okay.
Just be willing to experience whatever comes up for you.
Know that you are safe.
You are safe in this moment.
Just let go and fully live.
Fully be.
Fully feel.
Preparing to exhale and hold in 3,
2,
1.
Hold here with empty lungs.
2 minute breath hold.
It's relaxing into the stillness.
Push past your comfort zone.
You are capable of so much more than you know.
One more minute here.
The breath hold becomes too intense.
Take a tiny sip of air in and out through the nose.
Try to hold as long as you can.
Build up your tolerance.
30 seconds remaining.
Just relax.
Trust the body.
10 more seconds.
Preparing to breathe through the nose and hold in 3,
2,
1.
Big,
Beautiful inhale and hold.
Zip up the low belly.
Contract the pelvic floor.
Pull all the energy up towards the head.
Relax into the stillness.
Prepare to release through the mouth with a big,
Beautiful ohm in 3,
2,
1.
Take a few normal breaths here.
In and out through the nose.
Just relax into the body.
Enjoy the sensation.
You may notice a sense of tingling or energy moving along the surface of your skin.
Tune in to this energy.
Feel as it travels over your entire body.
Now,
Let's begin to collect this energy.
Drawing it all into the heart center.
Beautiful pulsing ball of energy in your heart.
Continue to focus on this ball of light.
We move into a 4,
7,
8 breath.
Prepare to inhale in 3,
2,
1.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Continuing on.
Counting at your own pace here.
Whatever feels comfortable.
Imagine the breath coming into and flowing out of the chest.
Breathe into the heart center.
Watching the ball of light expand.
Hold this energy in your heart center with love.
And then send it out from your heart.
Out into the universe.
Beautiful,
Radiant,
Divine energy.
Blessing you,
Your house,
Your neighborhood,
Your city,
Your continent,
The entire world and beyond.
All worlds with love and light.
Imagine breathing light and love into your chest and multiplying it.
Expanding it by 10,
20,
100.
Or sending it out.
A blessing to the world.
A divine peace and joy.
When you're ready,
Drop the breath.
Drop the visualization.
Give the breath back to the brain stem.
And fully relax.
Just let everything go.
And take a few minutes here.
Just be.
Thank you for joining me here today.
From my heart to yours,
Namaste.
