Welcome to your morning breathing practice,
The extended version with Tracy Sagrati.
Let's begin by finding a comfortable seated position.
Allow the spine to be long.
The crown of the head directly over the neck.
The neck in line with the rest of the spine.
Shoulders relaxed down towards the hips.
The pelvis sinks into the earth.
Place one hand on your chest and the other hand on top.
Cultivate your sankalpa,
Your intention for your day today.
Make the intention a very specific mantra for your soul.
Repeat it in the mind three times,
Using exactly the same words.
You may begin to notice your breath without trying to change anything at all.
Just become aware of your breath as it moves in through the nose and out of the nose.
Every time your mind begins to drift away,
Simply bring it back to awareness of the breath.
Now become aware of the breath in the throat.
Anchor your attention to the breath in the throat.
Now become aware of the three dimensional expansion of the chest,
The back,
And the belly.
As you breathe in,
There's a three dimensional expansion of the chest,
The back,
And the belly.
As you breathe out,
There's this sublime sensation of letting go.
As you breathe in,
You're receiving,
You're accepting,
You're willing.
As you breathe out,
You're releasing,
Exhaling the stress and the pressure in this beautiful cycle of acceptance and release.
From here,
We're going to bring the drum beat into the room.
As you connect with the beat of the drum,
Start to breathe in rhythm with that beat.
Inhale,
Exhale.
We'll do this just three times.
Inhale,
Exhale.
Inhale,
Exhale.
Let's double it now.
Breathe in.
Keep breathing in.
Breathe out.
Breathe out.
Inhale.
Keep inhaling.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Exhale.
Keep exhaling.
Exhale.
Inhale.
Keep exhaling.
Breathe into your body.
Keep breathing in.
Now let go.
Keep letting go.
Inhale.
Keep breathing in.
Inhale.
Inhale.
Exhale.
Keep breathing out.
Inhale.
Keep inhaling.
Exhale.
Keep exhaling.
Inhale.
Inhale.
Inhale.
Keep inhaling.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Exhale.
Keep exhaling.
Inhale.
Breathe into your body.
Keep inhaling.
Draw energy in.
Exhale.
Let go of your fear.
Exhale.
Let go of your stress.
Exhale.
Let go.
Keep exhaling.
I'm going to add a pause at the top of the inhale.
Inhale.
Keep inhaling.
Hold the breath.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Hold the breath.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Hold the breath.
Inhale.
Hold the breath.
Exhale.
Keep exhaling.
Inhale.
Keep inhaling.
Hold the breath.
Exhale.
Hold the breath.
Inhale.
Exhale.
Keep exhaling.
Inhale.
Hold the breath.
Inhale.
Hold the breath.
Exhale.
Hold the breath.
Inhale.
Inhale.
Keep inhaling.
Hold the breath.
Exhale.
Keep exhaling.
Hold the breath.
Continuing like this.
Inhale.
Hold the breath.
Inhale.
Keep inhaling.
Hold the breath.
Exhale.
Keep exhaling.
Hold the breath.
Inhale.
Hold the breath.
Inhale.
Keep inhaling.
Hold the breath.
Exhale.
Keep exhaling.
Hold the breath.
Inhale.
Draw light from the crown of the head to the pelvic floor.
Keep inhaling.
Hold the breath.
Exhale.
Hold the breath.
Feel your body's illuminated.
Exhale.
Keep exhaling.
Hold the breath.
Inhale.
Draw light from the crown of the head to pelvic floor.
Keep inhaling.
Hold the breath.
Exhale.
Keep exhaling.
Hold the breath.
Inhale.
Keep inhaling.
Hold your breath.
Exhale.
Hold your breath.
Exhale.
Keep exhaling.
Hold the breath.
Let's do three more rounds.
Inhale,
Drawing light from the crown of the head to the tailbone.
Keep inhaling.
Hold the breath.
Exhale.
Letting go.
Keep exhaling.
Hold the breath.
Inhale.
Keep inhaling.
Hold the breath.
Exhale.
Keep exhaling.
Hold the breath.
Exhale.
Hold the breath.
Last one.
Inhale.
Keep inhaling.
Hold your breath.
Now exhale.
Keep exhaling.
Hold your breath.
Hold the breath.
Hold your breath.
Just breathe in here.
Naturally breathing out.
Just allowing yourself to come back to breath awareness.
As you stay with yourself anchored in this present moment.
Connect once again to that very personal mantra,
Your intention for your day.
Using the exact same words repeated in your mind three times.
Your morning practice is now complete.
