Hello friends and welcome to this guided breathwork journey.
In this journey,
We will practice two different types of three-part breathing,
Also known as Sufi breath.
So getting yourself comfortable,
Make sure that if you're sitting that you sit for at least 30 minutes for the duration of this practice.
I recommend for most of us that lying down will be the best option.
As you take these first few moments just to close your eyes,
Maybe use an eye mask,
Just checking in with how you feel.
Know that at any time during this intermediate breathwork practice that if it feels like too much to either continue with the breath or to hold the breath,
That you can always take some slow inhales and exhales through the nose.
Also doing a sigh out of the breath just to reset at any point if that's what you need.
As we start to settle in,
Just allowing the focus to shift onto the breath.
Take a nice long nasal inhale,
Deep breath in through the nose.
Good and then sigh it out.
Again,
Deep breath in through the nose.
Sigh it out.
Let's do that one more time.
Deep breath in through the nose.
And sigh it out.
Just taking a few moments,
Perhaps setting an intention for your practice.
What has brought you to this breathwork experience?
Perhaps you're willing to invite something in.
Perhaps you need to let something go.
The beautiful thing about breathwork is it can really be whatever we need it to be.
The only invitation to you is to give your best effort to stay present throughout the course of this practice.
To really just do your best to get lost in the experience.
And if you do that,
You really cannot go wrong.
In this three-part breathing practice,
We will focus the breath in and out through the mouth.
But again,
If this feels like too much for you,
You can always shift to nasal breathing.
The pattern will be to breathe in to the belly.
So you'll take a breath in through the mouth to really expand the belly full.
And then pause.
And then breathe in again all the way to the upper chest.
And then a second pause.
And then when you exhale,
It's important that you stay relaxed and not try to push the breath out.
But just let it release naturally on its own.
Our first round,
We'll keep this nice and slow and gentle.
And in our second two rounds,
We'll pick up the pace a little bit to move a bit more energy.
And this is where you have to walk that line between allowing this practice to be a bit intense.
And to really challenge you.
But again,
If it feels overwhelming at any point,
You can always slow things down or return to that nasal breath.
It's really important to listen to yourself.
Belly,
Chest,
Release.
Belly,
Chest,
Release.
You're halfway through this first round.
Try to keep your focus,
Keep your attention.
If you fell out,
Maybe you can jump back.
Now taking a deep breath in,
Holding it at the top.
And a big sigh with the exhale.
Holding at the top.
And then sigh it out.
Let it go.
Good.
Deep breath in.
This time you release half that breath.
And holding on empty.
See if you can stretch this breath hold out right to an edge.
You might feel some uncomfortability,
Some air hunger.
And then just see if you can dance around in that edge.
Relaxing the face and the jaw.
Softening the shoulders away from the ears.
Good.
And if you need a little reset,
You can take a little sip in.
And then exhale back out and then holding the breath again.
If you're still holding,
You're doing wonderful.
We're staying here just a little bit longer.
Beautiful friends.
And now deep breath in.
Hold at the top.
You might feel a little energy start to move up the spine towards the crown of the head.
Taking in one more little sip of air.
Good.
Holding.
Then we're going to add a big sound of ah.
Beautiful.
Beautiful.
And now moving into our second round of breath.
We're going to increase the speed,
Increase the rhythm of the breath a little bit.
So it'll be in,
In,
In,
Ah.
In,
In,
Ah.
In,
In,
Ah.
That's it.
In,
In,
Ah.
Halfway through this round.
Let's finish nice and strong.
Keep it going.
Beautiful.
Now take a deep,
Full breath in.
Good.
Again,
Deep breath in.
Good.
And this time we'll take a deep breath in.
We'll exhale fully out without straining.
Beautiful.
Do you feel that urge to breathe in?
A little trick is that you can seal your lips and pretend or get the feeling of exhaling further even though no air comes out.
This will help you to keep your focus.
These breath holds are so powerful,
So good for the body.
It takes us deeper into meditation.
Staying here for just a few more moments.
You're doing so good.
Stay with it.
Beautiful.
And now as you breathe in,
Pulling energy up from the pelvic floor.
Pulling the belly slightly.
Inhale,
Inhale all the way up to the crown of your head and hold.
Beautiful.
And then take one more sip.
And then we're going to add that nice big,
Ah.
Love.
Just enjoying this feeling for a few moments.
Before we move into round three with that same quick breath.
You guys are doing so good.
All right,
Friends.
Now moving into our final round of breath.
And using that same three-part breath.
Stimulating,
Moving this energy.
Give it your best for one more round and then meditation follow.
Here we go.
Beautiful.
Let's take a deep breath in.
And sigh it out.
Big sigh,
Big release.
And on this exhale,
Almost all the way to the end of the breath and holding.
I want you to self-guide this journey.
Allowing yourself to come up against that edge of your hunger.
Knowing you need to come back.
The hard work is done now.
We get to enjoy the meditation as you allow yourself to relax.
Relax your body as deeply as you can.
That softening all the tissues and muscles.
As you have now opened this doorway,
This beautiful opening into the subconscious layers of yourself.
Are there any seeds that you'd like to plant here?
Any thoughts that will manifest into new beliefs?
Any beliefs that need to be let go and are no longer serving you?
Allow yourself to really let go here of the physical body so the intuitive parts of yourself can shine through.
You did so beautifully with this practice.
I'm so proud of you.
As the breath begins to return to a normal inhale.
You can trust that you've done something so good for yourself with this practice.
I just soak in the fruits of your efforts,
Friend.
Beautiful job.
