Hey,
We have 14 minutes for relaxation breath work session.
Make yourself comfortable,
Allow your body to settle into a position that feels really good for you.
You can ask yourself right now,
How comfortable do I feel and is there anything else I can do to feel a little more cozy,
More soft,
More relaxed?
Maybe adjust your pillow,
Relax your shoulders,
Change the position of your hands,
Cover yourself with a blanket,
Give yourself a few seconds to truly settling comfortably.
And once you feel settled,
You can gently close your eyes.
Take a long inhale and exhale,
And we begin breathing in a coherent rhythm,
Inhale and exhale of equal length,
Steady,
Without effort,
Let it be a natural,
Comfortable rhythm,
Inhale and exhale,
And with every inhale notice how your ribs gently expand,
And on the exhale there is a smooth,
Natural release,
Allow the breath to move inside you,
Like a wave,
Inhale expansion,
Exhale soft release,
Try to notice how with every breath I call your diaphragm moves,
It lowers on the inhale and rises on the exhale,
And the breath becomes calm,
Symmetrical,
Inhale equals exhale.
And now I invite you to notice your inner speed,
You may be lying down or sitting now,
But inside your speed may still be high,
Inhale and exhale,
Speed is a distance divided by time,
And as you continue breathing try to notice how far away are your thoughts right now,
Maybe they are somewhere far away,
Maybe they are rushing,
Maybe there is something worrying you,
Simply notice whatever comes up right now,
Without judgment,
Without needing to change anything,
Inhale and exhale,
And with the next cycle of breath try to gently shorten the distance to this present moment,
Closer and closer,
Until there is a full presence inside your body,
Inhale returning to the body,
Exhale letting go of what is unnecessary,
Slowly returning to here and now,
And gradually we begin to slightly increase the length of the inhale and the length of the exhale,
Softly,
Without tension,
A long inhale and an equally long exhale,
As if the breath naturally begins to stretch on its own,
Even slower,
As if inside you there is a speed regulator,
And you slowly turn it toward calmness and slowing down,
Until the speed reaches zero,
Inhale,
Feel your body,
Exhale,
Continue slowing down,
And now begin to bring your attention to the weight of your body,
Feel how the surface beneath you supports you,
How the body becomes a little heavier,
A little softer,
Calmer,
Inhale expansion,
Exhale relaxation,
And the breath remains equal and coherent,
And now imagine that your body begins to slowly melt,
Very slowly,
Very softly,
Melting like rocks,
Becoming warm,
The boundaries become softer,
Less dense,
The body becomes softer,
With every exhale all tension dissolves,
And you allow yourself to be in this state,
Simply present,
Without controlling anything,
And maybe at some moment you notice that the boundaries of your body become less clear,
As if you are gently expanding into the space around you,
Safe,
Exhale,
Dissolving,
Thank you for this practice,
You can stay in this state for as long as you need,
And now I bring our session to a close
