All right,
Friends,
Make sure that you are lying comfortably to rest to eliminate distractions around you.
Make sure that you can really spread your body out and take a few moments just to check in to create some space from the rest of your day from your to do lists.
Make sure that you can be fully present for the next few minutes of this really powerful breathing technique.
Simply start by washing the next few cycles of breath,
Enter and exit your body.
See if you can start to invite a slightly longer inhale to the body,
Really feel your chest and your belly start to expand with air,
Pause at the top of that breath.
Exhale nice and slowly all the way to the bottom of that really take your time to do that again.
Nice long,
Deep breath in.
Take your time really fill up the body with air,
Pause at the top,
A nice slow exhale all the way to the bottom of the breath.
Take your time,
Don't rush that one more time.
Nice long,
Deep breath in,
Filling up,
Filling up,
Filling up this I don't want you to hold your breath.
See if you can energetically gather any stress,
Tension and distraction.
All this breath for just one more moment and invitation to make some sound make it an audible exhale,
Open mouth,
Big release and let it go.
Good.
Now it's important as we start this breath work practice together that you take this at your own pace to do your best to give a good effort in this called breath work.
So we really want to take ourselves a little bit past some of our comfort zones,
But we also want to be kind and gentle to our bodies and be fully accepting of where it is.
So imagine you are drawing breath in through a straw,
Curse your lips,
Begin to inhale and then inhale again,
Open mouth and release,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale.
Good,
Good job.
Take a deep breath in.
I want you to release about half that breath out.
Hold a little bit of air in your body.
You might start to feel a little swirl of energy.
You might also feel some tingling.
Try not to resist these temptations,
But really allow yourself to feel them fully.
I know that this practice can stir some things up,
So be really gentle and accepting of whatever's present for you here.
Good.
Hold our breath about 10 more seconds.
You're doing really good.
Stay with it just a little bit longer.
Good.
Now,
Very slowly,
I want you to push the rest of the breath out of your body.
Out of your body.
Start to vacuum your belly in.
Really start to squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze your abdomen.
Really rinsing out that last little breath,
Holding empty for just a moment.
Beautiful.
Now,
Take a deep,
Full breath in.
Hold the breath.
Good.
Now,
Take another little sip.
And again.
And one more little one.
Good.
Hold here.
Really feel that energy in the body.
Good.
Open mouth big.
Exhale.
Now,
Let's do one more round together.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Keep going.
In.
In.
Out.
Good.
Keep going.
The effort is what creates the result.
Feeling the body there,
Then emptying it out.
Doing a great job.
Beautiful.
One more minute.
Pick up the pace a little if you can.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Good.
Just like that.
Keep going.
Excellent.
Doing great.
Finish strong.
Last little bit of work here before the payoff.
Good.
Building that endurance.
Building that capacity.
Stirring that energy.
You got 30 more seconds.
You're doing so good.
Stay with it.
Good.
Keep it up.
Last little bit.
Good.
Take a deep breath in.
Good.
Exhale about three quarters of that breath out.
And hold a little bit of air in your body.
Good.
Try not to sniff and relax.
Relax your face.
Relax your jaw.
But focus your mind.
Notice the task at hand.
Be fully present here with this challenge.
Hold the breath.
Know that your body is strong.
It has what it needs.
You have plenty of oxygen in your body.
The goal now is to push right up to the edge of our comfort zone.
That's usually where the best stuff is.
Good.
You're doing so good.
See if you can hang on for just a little bit longer here.
About 15 more seconds.
You're doing excellent with this hold.
Stay with it.
Good.
Slowly start to release the rest of that air from your body.
Start to pull the belly in.
Feel how you can push the rest of that air out.
So healing for the body.
And give a little squeeze to your belly and body right at the bottom.
Holding empty.
Good work.
Now take a deep breath in.
Hold that breath.
Take another little sip in.
Do it again.
Do it one more time.
Exhale and release.
Beautiful friends.
I want you to relax and just notice the fruits of your efforts here.
You can feel perhaps some sensations in your body.
Perhaps you're getting some images in your mind.
Notice the quality of your thoughts.
Maybe the space between your thoughts.
And I want you to really allow yourself now to deeply relax.
The body will do the work here to clear out whatever needs to clear out.
Now you really get to receive the fruits of your efforts.
Try to balance being relaxed,
But present.
Be aware that you're right here right now.
Notice what the breath has stirred up for you.
Try not to judge it.
Notice that the effort that you gave has created a shift.
And I want you to rest now.
Breath work is complete.
I want you to lie here as long as you can and as long as it serves you.
Once you know you did a great job today.
Well done.
