Waterfall And Relaxation Breath

Image is of myself - Sophie Nolis from Sophro Australia. Taken for marketing purposes during a photoshoot in Olinda, VIC, Australia 2018. The image was taken in a nature setting to represent grounding in nature. all images from this shoot are used for marketing Sophro Australia, Sophrology, Yoga and Buteyko breathing social media, marketing and business information. Copyright is owned by Sophie Nolis.

Transcript

Hello and welcome I'm Sophie and I'm going to guide you through this exercise.

This exercise is called Change and Transition and we'll also be doing some breathing exercises for our third system,

The heart center.

And for this you can either be standing in front of your chair or just lying down getting comfortable in your position.

And I notice my body between the earth and the sky.

I close my eyes so that I can concentrate better on myself.

I become aware of the sounds far away,

Of the sounds closer at hand and of the sounds from my own body,

My breathing or my heartbeat.

And I welcome these sounds as being part of life without trying to work out what they are.

And now I focus on my first system,

My head.

Concentration on the first system,

Becoming very aware of everything that's happening in my head,

All the physical sensations.

Noticing my eyes and all the tiny little muscles in and around my eyes,

The space between my eyes,

My ears,

My forehead,

My nose,

The air that's going in and the air that's going out,

My mouth and jaw.

And then I focus on my second system,

My neck,

My shoulders,

The outer side of my arms and hands and all the physical sensations within the second system.

Any heat,

Coolness,

Tingling,

Just noticing without judgment.

And then the third system,

The chest area,

The upper back and all the internal organs.

And I notice my heart,

I notice my heart beating and I say to myself,

My heart beats calmly,

Strongly and fully.

I notice my heart beating calmly,

Strongly and fully.

My heart beats fully,

Strongly,

My heart is calm.

And then I move down to the fourth system between the sternum and the navel,

The lower back,

The middle side of the back and all the internal organs.

And again,

Just noticing all the physical sensations.

And my fifth system from the navel,

The belly button,

All the way down to the toes,

All the physical sensations that I'm feeling in the body now.

And then the whole body.

This is the sixth system,

Noticing the weight of the body,

The temperature of the body,

The size of the body.

And then I breathe in and I breathe out fully,

Emptying the stomach and lungs.

And I hold my breath and lift my hands,

Clenching my fists and I start to tense,

Tensing the whole of my body,

Tense a little bit more,

A little bit more,

A little bit more.

And then I breathe in through the nose,

I breathe out,

Release,

Relax and let go and bringing the hands down and just noticing the space as the hands are coming down.

And I'll bring the hands to an integration point of the first system.

So just between the eyebrows and breathing out any tensions from this area.

And then I'm bringing the hands to the integration point of the second system in the middle of the throat,

Breathing out any tensions,

Both mental and physical.

And then bringing the hands to the integration point of the third system between in the middle of the chest at the heart center,

Breathing out any tensions.

The fourth system at the sternum,

Just breathing out any tensions.

The fifth system,

Just below the belly button,

Breathing out any tensions.

And then the sixth system,

Which is at the belly button,

Breathing out any tensions that still remain in the body,

Both mental and physical.

And then bringing the hands down and lying back or sitting back,

Depending on your position.

And we call this an integration position or an integration pause.

And just noticing all the physical sensations that are happening now in the body,

Becoming fully aware of all the things that are happening in the body.

And then I breathe energy up into the fifth system,

The legs.

As I breathe in,

I become aware of the shape and presence of the fifth system.

As I breathe out,

I imagine this warm energy diffusing throughout the system.

I can feel and I can imagine the system becoming warmer,

Warmer and warmer.

Breathe in vital energy into the fourth system between the belly button and the sternum and all the internal organs.

As I breathe out,

I feel this system becoming warmer.

I activate or harmonize or stimulate the cells of the fourth system.

Breathe in energy up into the third system,

The chest area,

The underside of the arms and the palms of the hands.

And as I breathe out,

I stimulate the cells so that they become warmer.

As I breathe out,

I feel this warmth diffusing throughout the whole of the third system.

Breathe in energy up into the second system.

As I breathe out,

I become aware of the energy flowing through the cells in the second system.

Breathe in energy up into the first system,

The head.

And as I breathe out,

I feel this warmth permeating each and every part of the first system.

And then I breathe energy up into the whole body.

I become aware of the weight of the body,

The temperature of the body,

The warmth diffusing throughout the whole body now.

And now we're going to do a short visualization exercise.

And again,

You can stand for this,

Sit up or stay,

Lying down if that's your preference.

I become aware of my roots,

How I'm rooted to the earth.

And if I could see these roots,

My roots,

What would they look like?

If they had a color,

What color would they have?

If they made a sound,

What sound would they make?

If I could taste them,

What would they taste like?

And if I could smell them,

What would they smell like?

I become very,

Very aware of my roots,

My anchoring to the world.

And now I concentrate on everything that's happening in my third system,

Which is my chest area,

The upper back,

And the internal organs,

Especially my heart.

Concentration on the third system.

And we're going to do a breathing exercise.

We'll be breathing in for the count of four,

Holding the breath for the count of four,

And then breathing out slowly for the count of six,

Switching on the parasympathetic nervous system,

The rest and digest part of your body.

And we'll begin breathing in through the nose,

Two,

Three,

Four,

Hold the breath,

Two,

Three,

Four,

Breathe out,

Two,

Three,

Four,

Five,

Six,

Breathe in,

Two,

Three,

Four,

Hold the breath,

Two,

Three,

Four,

Breathe out,

Two,

Three,

Four,

Five,

Six,

Breathe in,

Two,

Three,

Four,

Hold the breath,

Two,

Three,

Four,

Breathe out,

Two,

Three,

Four,

Five,

Six,

Breathe in,

Two,

Three,

Four,

Hold the breath,

Two,

Three,

Four,

Out,

Two,

Three,

Four,

Five,

Six,

In,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Out,

Two,

Three,

Four,

Five,

Six.

At your own time in your own pace,

Keep breathing in for the count of four,

Hold for the count of four and out for the count of six for a few more moments.

And now going into an integration pause once again,

Coming back into the body and noticing all the physical sensations,

Awareness of everything that's happening in the body now after having done the breathing exercise.

Scanning the body and just noticing without judgment.

And we're going to do an exercise called change and transition.

And for this,

We go to the countryside and you notice a mountain,

The sun is shining,

The day is warm and you look up at the mountain and there's a beautiful waterfall.

You feel very drawn towards this waterfall and you find yourself walking along the path until you come to the foot of the waterfall.

Still all in the sunshine,

The water is sparkling and inviting.

It's a very friendly waterfall.

So you take your clothes off and you walk under the waterfall.

It's a lovely ledge and you stand there and feel the water running down your skin,

Cleansing and sparkling.

You just feel the freshness of the water on the skin and you can feel the waste products from the cells releasing and just being carried out the body with the water.

You can feel the body beginning to detox,

Beginning to let go everything that it doesn't need anymore,

Letting go of all the emotions,

The habits and beliefs that are no longer serving the life now.

Just letting go and letting go.

And the water is just purifying and cleansing inside and outside,

Then realizing the water's going even deeper.

It's going right into each and every organ in the body and the organs are cleansing,

Feeling and visualizing each organ in the body,

Cleansing and renewing.

Just letting go of anything that it doesn't need anymore,

Any waste products,

Just letting them go.

The water sparkling and glistening as it runs through the body.

And as you look down into the pool below the waterfall,

You notice these plants are sucking up and using the waste products from your body and that the fish are also eating them and they are also eating the plants and you become aware of the cycle of nature,

Of everything being transformed.

One thing moves into another thing,

There's no waste,

Everything gets used,

Everything feeds everything else.

Cycle of life,

Transformation and you become very aware that you're part of the cycle of life,

That you're supported by life,

That you are life.

And then you leave the waterfall and you walk to the grassy clearing.

The sun is shining,

The water is clear,

The water is clear,

You walk to the grassy clearing,

The sun is shining,

Just perfect temperature and you lie down in the sunshine and just feeling the rays of the sun on your body and feeling the sun warming your body.

You start to notice the vapor steam kind of rising from the body,

The sun drying the water and then you notice the river and the steam rising from the river and realizing that another cycle of nature,

The water from the river warmed by the sun becoming clouds and the clouds bringing rain that fills up the river into the waterfall.

Another cycle of nature,

Just being aware of the cycle and being aware of being part of the whole thing and feeling the warmth of the sun's rays,

The light penetrating each and every cell in the body,

Completing the action of the water and awareness that nothing is lost,

Nothing is created,

Everything is transformed.

You're part of the cycle of nature,

Transformation of one way of being into another and an integration pause again,

Just noticing all the physical sensations that are happening now in the body and you find yourself clothed and dressed back in the chair or on the floor and just aware of everything that's happening now after having done the exercise and still keeping those feelings of well-being discovered.

Begin to move your body and stretch your body,

Taking all the time that you need and when you're ready and only when you're ready,

Opening your eyes and if you have a paper and pen or a journal just writing a few lines of how you felt,

All the physical sensations you were feeling thus connecting the mind and body and integrating more and more every time you do this.

Thank you for joining me.