Welcome to a guided breathwork meditation to help us get out of the mind and into the body.
To begin what I would like for you to do is begin by taking a inhale through the nose and exhale through the mouth.
Inhale through the nose and a natural exhale through the mouth.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Last one inhale fill up the lungs all the way taking in a little bit more air and hold at the top and exhale.
And allow yourself to return back to your normal pattern of breathing and just becoming aware of our bodies.
Just becoming aware of where you are sitting or lying.
Feeling your hips sink into the seat.
Feeling your legs relaxed,
Your toes relaxed.
Feeling your shoulders drop.
Feeling your jaw relax.
Feeling your eyebrows relax.
And feeling your head calm and relaxed.
We will begin with 40 conscious breaths.
Breathing in,
Filling that belly and exhaling with a natural exhale.
On your final breath,
We will breathe all of the air in and we will hold for five seconds at the top and as we release we release with a sigh and hold at the bottom.
Not taking in any more air and just feeling the sensations of the body.
Let's begin.
Advisory,
Ten more.
Last one.
Breathe in that air all the way to the top and hold and relax.
Not breathing in any more air,
Just relaxing.
And feeling the sensations of the body.
And when you're ready,
Take in that breath all the way to the top and relax.
And just take a moment to feel the sensations of the body.
What are you feeling?
Does it feel warm?
Does it feel cold?
Does it feel tingly?
Prickly?
Tense or loose?
Check in with yourself.
And now let's begin round two.
Breathing in.
Ten more.
One more.
Three more.
Last one.
Breathe in all that air all the way to the top and hold.
And relax.
Not breathing in any more air.
And when you feel the need to breathe,
Take a deep breath in.
And exhale with a sigh.
And just take a moment to sit and feel the sensations of the body.
Knowing that in this moment,
You are safe to feel.
And you are safe to experience.
And as you feel relaxed,
Let's begin.
Whole body breathing.
As you inhale,
The inhale starts at the feet.
Feeling that breath rise all the way up the body from the feet to the calves,
To the knees,
To the quads,
Fronts and backs of the legs,
To the hips,
To the stomach,
Lower back,
To the chest and upper back,
All the way up the arms,
Up the neck,
Through the jaw,
To the top of the head.
And when you reach the top of the head,
Hold the breath.
And as you exhale,
Visualize that breath leaving from the top of the head,
Moving through our crown chakra.
We will do 10 of these breaths.
Let's begin.
And exhale through the top of the head.
Breathe in through the feet,
All the way up the body,
To the top of the head.
And exhale.
Breathing in through the feet,
To the top of the head.
And exhale.
Breathing in through the feet,
To the top of the head.
And release.
Allowing that energy to move through you.
Breathing in through the feet,
To the top of the head.
And release.
Breathing in through the feet,
To the top of the head.
And release.
Breathing in through the feet,
To the top of the head.
And release.
Last one.
Breathing in through the feet,
To the top of the head.
And release.
Now return back to your normal pattern of breathing.
And just check in.
How are you feeling?
Where are you feeling?
And what are you feeling?
Take a moment to feel what's there for you.
And at the sound of the bell,
Open your eyes to continue your day.
Good night.
Good night.
