Welcome to today's breath practice.
Begin by getting comfortable seated or lying down.
And take an easy breath in,
Letting your belly expand.
Hold it for a moment.
And then let the breath go.
Stretching gently to release your neck and shoulders.
And if you choose a certain intention for your practice today,
What would you like to dedicate it to?
Now let's begin the first round of breathing in through the nose and out through the mouth to calm your body and relax your nervous system.
Actively breathing in and then simply releasing the out-breath.
Bring your awareness to how your breath moves in your body as it flows in and out.
With each breath you take,
Flushing out carbon dioxide and welcoming fresh oxygen into your cells.
And you can choose to breathe to the rhythm of the music or breathe in your own rhythm if you prefer.
It's good to start gently and then increase the intensity as the rounds progress.
And now preparing for your first breath hold.
So take a deep breath in.
And release it on a long exhale.
Take one more easy breath in.
Let it go and breath hold.
Allow your consciousness to expand in the stillness,
Aligning with your intention.
Just relaxing your body.
Relaxing your mind.
Take a deep breath in.
And hold for 15 seconds.
And release the breath.
Let's start the second round.
This time let's breathe through the mouth to increase the intensity if you choose.
Let the in-breath expand your belly and then your chest and let it go.
So your breath moves like a wave.
And maybe you notice on this round that your breaths are becoming fuller.
And now preparing for your second breath hold.
Take a deep breath in.
Let it go fully.
Squeeze it out.
And take one more breath in.
Release it to neutral.
And breath hold.
Just relaxing into the hold and enjoying the peace.
You're almost done.
And take a breath.
And hold for 15 seconds.
And breath out.
Now let's begin the third round.
Increasing the breath rate a little if you choose.
Feel your body energized by the breath.
Clearing inflammation as you breathe and releasing any discomfort.
And here you might choose to incorporate a gentle rocking of your pelvis with your breaths.
Letting your tailbone move back on the in-breath and forward on the out-breath.
Helping to gently pump your spinal fluid.
Embracing all the sensations.
Now preparing for the third breath hold.
Inhale deeply.
And exhale fully.
Take one more easy breath in.
Release it.
Breath hold.
Just surrender to the stillness and the bliss of this moment.
Dropping deep within to meet and embrace presence.
Resetting your system and opening to new possibilities for wellness each time you practice.
We're almost done.
And take a deep breath in.
And hold.
Just floating in that spaciousness for a moment.
And release.
Ready for the final round.
And you're free to increase the rhythm if you choose.
You may feel some tingling or some lightheadedness.
And if it begins to feel too intense,
Just relax.
Slow your breath for a few cycles until you're ready to return to the rhythmic breathing.
You're in charge of your own practice.
And now preparing for the final breath hold.
Fully in.
Take a long exhale out.
Pulling your belly in to release all the breath.
Take a final breath in.
Let it go.
Breath hold.
Allow yourself to drop deep within.
Trusting yourself.
Trusting the natural joy of being in stillness.
See if you can soften around any urge to breathe.
Always knowing you can take a breath if you need to.
And exploring the boundaries of what's possible for you.
Remembering you are more powerful than you've imagined yourself to be.
15 seconds left.
Good and take a deep breath in.
Hold it.
Activating and embracing your highest potential.
And release.
Just allowing your breath to come back into its own effortless rhythm.
And preparing to move into whatever calls to you next.
Acknowledging yourself for doing your practice.
And allowing the integration of the wellspring of benefits and blessings unfolding for you through this.
