Hello and welcome to day seven of Insight Timer's Breathwork Challenge.
Time for a deep breath.
Inhale deeply and let out a soothing sigh.
Let's dive into today's session.
This practice utilizes a slow paced rhythm of breathing that will allow you to reconnect and restore harmony.
Please find yourself in a comfortable seated position,
In a chair or on the floor,
Where the full length of your back,
Neck and head are fully supported.
Close the eyes and turn the gaze inward,
Placing one hand on your stomach and the other on your chest over your heart.
Begin to relax the forehead and brow.
Release the jaw,
Perhaps even parting the lips slightly.
Notice the current rhythm of your breath,
Simply observing without trying to alter it.
Notice any constriction,
Tension or shakiness.
You might also notice where the breath feels full or activated and spacious.
Begin to lengthen the breath now.
Taking each inhale through the nose for a count of five,
Four,
Three,
Two,
One.
And now exhaling through the mouth for a count of seven,
Six,
Five,
Four,
Three,
Two,
One.
Breathing again for a count of five,
Four,
Three,
Two,
One and exhaling for a count of seven,
Six,
Five,
Four,
Three,
Two,
One.
Let the breath flow seamlessly into the next inhale,
Allowing yourself to find a sense of ease,
Perhaps releasing with a sigh on each exhale.
As you continue in this pace of breath,
Bring awareness to your torso.
Deepen the breath even more as you inhale,
Letting the breath expand into the lower abdomen and spiraling up towards the rib cage and chest.
As you exhale,
Feel the breath embrace the heart gently.
Continue lengthening the breath,
Noticing the rise and fall of the stomach and chest.
On your next inhale,
Bring awareness to the backside of the body and notice the breath creating space between each vertebra,
Rising up between the shoulder blades and reaching towards the crown of your head.
Now as you exhale,
Feel the breath spill over your face,
Gently caressing the brow,
Eyelids,
Cheeks and lips.
Feel the breath pulling in the clavicle and wrapping around the arms and moving down towards the rest of your body.
With each in and out breath,
Let yourself soften,
Noticing the body return to a state of stillness and calm.
Allow yourself to witness any sensations or feelings as they begin to arise,
Giving yourself permission to explore any emotions that call for your attention.
Let these memories take up space here in your present state of awareness,
Acknowledging them,
Thanking them and letting go with each exhale.
Notice how another memory comes into your awareness with each inhale.
Now as you exhale,
Let go of each thought with a gentle sigh and release each memory with compassion.
Stay with the breath,
Stay with yourself here.
As you inhale,
Exhale and release,
Notice the sense of weightlessness created within the body.
Notice the expanse of the breath now.
In this open and receptive state,
Call back all the parts of yourself into this present moment in time.
Inhale drawing in the sensations,
Emotions and memories that embody your wholeness.
And as you exhale,
Allowing them to merge with every fiber of your being.
Inhaling again,
Call back all the parts of yourself across timelines to this present moment,
Freeing yourself from the shadow of past events.
Exhale,
Embrace yourself here in the present where you are conscious,
Connected and whole.
