Hello and welcome to day 14 of Insight Timers Breathwork Challenge.
Time for a deep breath,
Inhale deeply and let out a soothing sigh.
Let's dive in to today's session.
Breathwork has changed my life.
What about you?
How has it changed yours during the last 14 days?
I know something's changed in you.
My name is Susan Ubari and you made it to day 14 of Insight Timers Breathwork Challenge.
Today's session is about honoring who you are,
The progress you've made and the journey that you're on.
We'll lie down for today's finale.
Are you ready for the last dance?
Place your right hand on your belly and your left hand on your chest.
As we settle in,
Let's welcome the breath with three audible sighs.
Pulling in the breath,
Feeling your body fill up through your nose all the way to the top and releasing the air as your body empties out through the mouth.
And again,
Feeling the energy on that inhale and the relaxation on the exhale as you soften the belly.
One last time as you inhale in,
Letting go of all distractions and bringing what you need in your life today.
And release nicely focusing your awareness on this very moment.
Now relax your breath and observe how it flows through you as you practice breath awareness.
Throughout the rest of this session,
From a place of compassionate curiosity and full of acceptance,
Allow yourself to be consciously connected to your breath as you honor your true self and the journey you're on.
Hello,
Breath.
Thank you for joining me on this breathwork challenge.
Thank you for being with me every day.
How are you feeling right now?
How have I changed during these last 14 days?
I'm ready to find out.
I'm ready to go deeper.
I'm ready to dance this last dance.
And I'm ready to breathe.
Let's dive right into the diaphragmatic breathing.
Here we go.
And in through the nose,
Two,
Three,
Four.
Out through the nose,
Two,
Three,
Four.
In and fill up.
Expand and lift.
Out and let go.
And feel the energy shift.
In and try to go with the flow.
Out and release.
And let it all go.
Bringing in truth,
Love,
And opening your heart.
Releasing and knowing that today's a fresh start.
One last time.
And bring it all in.
And out.
And release.
And surrender.
And gently hold your breath down on the bottom.
And let it all go.
And let it all go.
And let it all go.
And let it all go.
And let it all go.
And let it all go.
And let it all go.
Let it all go.
And let it all go.
Let it all go.
And let it all go.
Let it all go.
Let it all go.
And let it all go.
At the bottom.
And let it all go.
And let it all go.
And let it all go.
Take a deep breath.
And let it all go.
It doesn't have the room to breathe in.
You can keep listening.
And feel the freedom,
The space you just created.
Now breathe in and receive what you need today.
And hold there,
Suspending time,
Thoughts,
A cloud floating in the sky,
The infinite space within,
Cuddling your truth.
Honor this.
Cuddling your truth.
Honor this.
Over the next three minutes,
We're going to shake things up using mouth breathing and our abdomen.
We'll start with nose mouth breathing as we pull and push with our belly.
And then we'll go into mouth breathing with our two-stage pranayama,
Which we did on day one.
Remember,
Two inhales in,
One exhale out,
Starting the belly up to the chest,
And releasing on the exhale.
The belly is the seat of the soul.
It's where we stock many of our blocked emotions that are holding us back from moving forward in our life.
The breath is there to help you release any of that stuck energy.
So follow the breath.
You can trust it.
If you feel unusual physical sensations,
Observe with compassion and curiosity.
Do your best.
Embrace your truth.
And enjoy this last dance.
Nose,
Mouth,
Nose,
Mouth,
Belly out,
Belly in,
Pulling,
And releasing.
Continue exactly like that.
We're preparing ourselves for the two-stage pranayama,
Where we'll be breathing through the mouth.
Remember,
Belly and then the chest,
And then releasing it all.
Oh,
Yeah,
Breath,
I'm ready to take you on.
Here we go.
Belly,
Chest,
Exhale.
Energizing on that inhale and exhale as you let it all go.
It's in,
In,
Out,
In,
In,
Out.
And feeling the energy intensify.
You're pulling from the underground of your being,
Whatever's stuck,
Whatever's not serving you,
And lifting it up to your heart on that second inhale.
And then when you've released it,
Just let it float away using the breath as a tool,
As a bridge,
As a force to get into those areas where the energy is blocked so you can move into your core,
Activate a deeper understanding of yourself.
We're going to take it all the way up to the top and hold there.
And hold there.
Ah.
Hello,
Breath.
Come on in.
I feel you.
I hear you.
I've learned that there's no better way to invite more grace,
Gratitude,
And joy into my life than by mindfully connecting to you.
I have learned that life is about the journey,
Not the destination.
And I honor mine.
This is our last one as we go into a breath hold.
Fill your lungs up to about 80% capacity so that you still have room to relax,
Releasing anxiety in your shoulders,
In your face,
Softening your hands and your belly,
Caressing your soul with self-compassion.
And then let it all go.
Let's head into the last breathing pattern with box breathing using the diaphragm.
We'll be breathing in through the nose and holding,
And out through the mouth,
And emptying as we hold.
Stay at your comfort level,
Making sure you're breathing very gently and releasing all tension.
Start by exhaling all the air from your lungs,
And then take a full inhale through the nose.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out through the mouth,
Three,
Four.
Hold,
Two,
Three,
Four.
Fill in your belly and chest,
Three,
Four.
Hold.
Exhale as you let it go through the mouth.
Hold.
Inhale,
Feeling your hand raise as your belly fills and hold.
Exhale at the same rate that you inhaled,
And hold.
In,
Hold.
Out.
Hold.
Out.
Hold.
In.
Hold.
Out.
Out,
And hold.
And just release.
Come back to a natural nose breath.
And just relax.
Hello.
How are you feeling right now?
Allow the breath to settle as the body recharges.
How has your life changed in the last 14 days?
We're all on our own journeys of discovery,
Learning,
And growth.
Just like with the breath,
You must travel your own journey at your own pace.
Be proud of the progress you've made,
Big or small.
Honor yourself for your efforts to regain control of your breath and to take control of your life.
As you remember from day one,
Breathing is something we do thousands of times a day,
Often without noticing or giving it any thought.
We hope that during this challenge,
You learned the power your breath has when you do focus on it.
The breath is always there for you.
Let breath work transform your life just like it has mine.
Congratulations.
As we close this beautiful two week journey,
We would love to know what your favorite sessions were,
What techniques resonated with you.
How did this experience change you?
Feel free to share in the comments.
And keep coming back to breath work and to these meditations.
Deepen your practice.
Try different things.
Keep your practice.
Try different teachers.
We're here.
Now,
You are changing the world one breath at a time.
Thank you,
Breath.
