And all I'm asking you to do is just slow down your breathing.
Breathing in through your nose.
Breathing out through your nose.
Relaxing your body.
And finding this tune of breathing in and out and figuring out how easy it is following this breath in.
Breathing in through your nose.
Filling up your body from the tip of your toes to the top of your head.
And maybe when you breathe out,
You slowly close your eyes.
Just finding some comfort in where you're sitting.
Relaxing into the chair.
Closing your eyes.
And as I'm having you breathe in and out,
Just relax your whole body.
Just feel that connection that you have with the chair,
With the ground,
With the universe,
With yourself.
What I want to do is before we go any further,
I just want us all to take three complete deep breaths together.
So go ahead and just breathe in.
Filling your lungs,
Your body with breath all the way to the top of your head.
And then at the top,
Holding for three.
Two.
One.
Go ahead and slowly let it out.
Feeling yourself sink back into your chair.
Another deep breath in all the way from the tip of your toes to the top of your crown.
Filling your lungs,
Filling your body with breath,
With energy,
With relaxation.
Holding at the top for five,
Four,
Three,
Two,
One.
Go ahead and slowly exhale.
Letting your body relax,
Finding the connection points that you have with the chair.
Allowing your shoulders to drop down,
Allowing your neck to elongate.
Allowing you to find space within yourself.
Breathing in one more time all the way in from the tips of your toes to the top of your head.
Holding at the top for five,
Four,
Three,
Two,
One.
Go ahead and exhale.
And then just breathe in,
In through your nose,
Out through your nose.
Noticing any thoughts,
Any feelings that come to you in the moment.
Not trying to label them,
Not trying to understand them.
Just letting them come,
Letting them go.
Noticing colors,
Noticing sounds,
Noticing feelings.
Noticing anything else besides the music playing.
Relaxing into each breath.
And breathing in through your nose and as you breathe in,
Surround yourself with white light.
Breathing out and allowing this white light to die down.
Breathing in again,
Allowing this white light to get brighter and more intense,
Maybe noticing it even though your eyes are closed.
And on your next breath in,
Just breathe in this white light and relax and feel your body relaxing into this energy,
Relaxing into the space.
Feeling calm,
Feeling secure,
Feeling safe.
With each breath in,
Bringing in this energy,
This white light,
Filling your lungs,
Your internal organs with energy,
With calmness.
Breathing out,
Letting anything that doesn't serve you in the moment go,
Just go.
Allowing yourself to relax,
To be in the moment.
Maybe sitting back in your chair,
Deepening your breath.
Placing your hands on your knees,
Making sure your feet are safely on the ground.
And then just start relaxing your body bit by bit.
Start at the top of our head,
Noticing any tension,
Any pain.
Just allowing the top of your head to relax,
To ease any tension,
To ease any energy that you want to get rid of.
Breathe into the space.
And breathe out,
Sinking deeper into your chair.
Moving down to our eyelids,
Sides of our head,
Our forehead.
Breathe into the space,
Allowing your eyes to relax.
Maybe that means opening them up a little bit,
Letting in more light.
Seeing how your forehead feels,
Allowing energy and breath to go there,
To just relax every single muscle in your forehead.
Moving down to your nose,
Your cheeks,
Your jaw.
Opening your nostrils,
Letting in more air,
Letting more breath in.
Feeling the difference in breath.
Sighing it out,
Seeing how different your breath feels just by relaxing.
Noticing where your jaw is,
Where your tongue is in your mouth.
It's stuck to the roof of your mouth,
Just allow it to drop,
Allowing your jaw to open up just a little bit,
Relaxing.
Allowing this tension from the weak to melt away.
Unhooking your jaw,
Unhooking your tongue,
Noticing breathing,
Going through your nose,
Through your mouth.
Cycling in and out,
Relaxing every single muscle in your face.
Moving down to your throat,
Your shoulders.
Noticing where your shoulders are in relation to your body.
Are they up by your ears or are they hiding your neck?
Breathe into your shoulders,
Both of them.
Create some space in your shoulder blades.
As you breathe out,
Let your shoulders drop,
Let your neck elongate.
Letting go of tension,
Easing into this breath.
Moving down to your heart space.
Breathing into the space,
Letting your heart grow,
Finding energy,
Finding any tension left from the weak,
Breathing into it.
As you breathe out,
Letting it go,
Letting your heart space shrink a little bit more.
Letting all this energy go,
Finding this light,
Finding the space.
Breathing in again,
Letting your heart space grow bigger.
Allowing whatever white light you're breathing in to relax you,
To make you feel safe,
To make you feel calm.
Breathing out,
Feeling this breath move past your lungs,
Move past your nose.
Moving down to your sides,
Your stomach,
Your internal organs.
Breathing in,
Filling up your stomach,
Your internal organs with breath,
With life,
With energy.
Sighing it out,
Letting tension,
Relaxing,
Letting any tension just go,
Finding the space right here,
For right now.
Moving down to our hips,
Our pelvis,
Our root chakra,
Our tailbone.
Breathing in to these spaces,
Creating some space between the hips and the joints.
Breathing out,
Allowing them to relax.
Maybe wiggling a little bit,
Finding some love,
Finding some space.
Creating more space between the hips and the socket of the hip,
Pelvis,
Your stomach.
Relaxing each muscle as you go.
Moving down to our thighs.
Breathing in to the spaces and the muscles in your legs and thighs.
Allowing this white light you're breathing in to attach to any tension that might be held in your thighs,
In your legs,
In your upper thighs.
As you breathe out,
Just allowing it to relax,
Allowing it to go,
Allowing it to leave.
Moving down to our knees,
Our kneecaps.
Breathing deeply into these spaces,
Creating some space in between the kneecaps and the knees,
Sending some love to these areas.
Breathing out,
Allowing again more tension,
A slight energy to leave.
Relaxing the thighs,
The knees,
The rest of your body.
Moving down to your shins,
Your calves.
And creating some space in between the muscles and the ligaments,
Breathing in,
Finding this energy.
Breathing out,
Letting stagnancy go,
Letting tension go.
Sinking deeper into your chair,
Sinking deeper,
Finding the connection between the Earth,
The universe,
Happiness.
And down finally to our ankles,
Our toes,
Our feet,
Our souls.
Breathing into these spaces,
Imagining white light opening up the soles of your feet.
Creating new connections every time you walk.
Comforting you,
Softening your feet,
Your toes,
Your ankles.
Breathing deeply in,
One more time,
Sending white light,
Sending energy.
As you breathe out,
Just relax,
Sink back into your chair.
And just for a moment,
Breathe into your whole body,
Noticing how everything feels.
Noticing where your energy is going,
Noticing where you can let go a little bit more.
Breathing in and out slowly and methodically.
And we'll start with breath work,
Just easy in and easy out,
Breathing in through your nose.
Breathing out through your nose,
Finding your speed,
Letting the breath take you on a journey.
Breathing in and out through your nose for a minute,
Going as slow or as fast as you feel necessary,
Allowing this breath to be your journey,
To be your medicine.
20 seconds remaining.
In five,
Four,
Three,
Two,
One,
Go ahead and breathe in through your nose,
Breathe out through your mouth.
Just keep breathing in and out,
Allowing any tension,
Any feelings coming up to just let go,
To feel relaxed,
To let this breath take you on its own journey,
To find your rhythm and your speed.
10 more seconds.
Five,
Four,
Three,
Two,
One,
Go ahead and breathe in through your mouth,
Out through your mouth,
Just allow this breath to take you.
Finding your speed,
Not stopping,
Just in and out.
Going slow or as fast as you feel necessary,
Anything coming up,
Any more tension coming up,
Just breathe it out.
10 more seconds.
Five,
Four,
Three,
Two,
One,
And now double breath in,
Double breath out.
Keep doing that for another 30 seconds,
No stopping,
Just in,
Out.
If you're tingling or you're feeling anything,
Allow it to come up,
Allow it to be breathed out,
Allow it to leave.
Five more seconds.
Four,
Three,
Two,
One,
Go ahead and breathe in through your nose,
Breathe out through your nose.
At the bottom of your breath,
Just hold for 30 seconds if you can.
Just hold your breath.
Any feelings coming up,
Any tension coming up,
Just hold it in this breath,
Hold another few seconds,
Keep it in a ball of energy in your breath.
Five,
Four,
Three,
Two,
One,
Breathe in.
And then breathe out that ball of energy.
We'll go ahead and go back to normal breathing for a few minutes and just relax into this breath in through your nose,
Out through your nose.
Finding this breath,
Finding this rhythm.
Finding where this breath is taking you.
Finding the harmony in your breath and your body,
Energy,
Allowing tension to just release.
You're amazing.
Breathing in through your nose,
Out through your nose,
Feeling where that energy and that breath is going in your body,
Allowing it to take hold.
Breathing out any tension,
Anything that doesn't serve you in the moment.
Going into the weekend.
New energy,
New breath,
New outlook.
One minute down,
Just continue breathing.
And allowing anything's coming up,
If any tension is coming up,
Feeling,
Just breathing into it.
Allowing it to be released with the breath out.
Two minutes,
One minute left,
Just breathing in through your nose,
Breathing out through your nose.
When it's slow or it's fast.
As you need to allowing this breath to take you on a journey,
Allowing it to release anything that doesn't serve you in the moment.
30 more seconds.
10 more seconds.
You guys are doing amazing.
Let it take you.
Let it release any tension.
Two,
One.
Go ahead and breathe in through the nose,
Out through the mouth.
We'll do this for another minute.
Find an energy and tension that's still there.
We then do it,
Allow it to release with the breath out.
Letting this breath be your medicine,
Letting this breath take you on a journey,
Self discovery of understanding,
Letting go.
10 more seconds.
Five,
Four,
Three,
Two,
One.
Go ahead and switch to breathing in through the mouth,
Out through the mouth.
Going your own speed,
Allowing yourself to find any tension or energy that doesn't serve you breathing into it.
Breathing out,
Allowing it to go,
Sinking deeper.
Going your own speed.
And breathing in through the mouth,
Breathing out through the mouth.
10 more seconds.
Three,
Two,
One.
Go ahead and switch to double breath in,
Double breath out.
For the next 30 seconds,
Go your speed.
And finding this energy,
This tension,
Anything that you want to release and letting it go with the double breath out.
Here we go.
We've got about 10 more seconds left.
Five,
Four,
Three,
Two,
One.
Go ahead and just breathe out all the way.
And at the bottom,
Breathe in through your nose,
Fill in your lungs,
Fill in your body,
From the tip of your toes to the top of your head.
And at the top,
Just fold.
And as you fold,
Squeeze your abs,
Squeeze your fists,
Squeeze your roots,
Drawing up energy into your body.
Release that squeeze and keep your breath held.
Do it for about 20 seconds.
Any energy,
Any tension,
Anything you wish to release,
Just hold it in this breath.
Allow it to ruminate,
Allow it to go into a ball.
Ten more seconds.
Two,
One.
Go ahead and release.
Breathe out slowly.
And then just return to a normal breath,
Breathing in,
Breathing out,
Relaxing into your chair,
Relaxing into your body,
Finding this new energy that you're breathing in.
And then all I want you to do for the next few minutes is just breathe and relax,
Finding this connection between you,
The earth,
The universe,
Yourself,
Breathing into your body fully.
And then breathe out,
Just relax,
Relaxing your muscles,
Relaxing your body,
Finding your connection with the chair,
With the ground,
Wherever you're sitting.
And then all I want you to do now is just for the next few moments,
We've got about 10 minutes left,
I'm going to do a really quick chakra cleansing meditation.
It's just a visualization.
All you need to do is focus on certain parts of your body.
I'm not going to go too deep into it.
I'll just allow you to focus,
To visualize,
To relax.
To be aware of Lake minority estate238.
