Inner Light, Clarity And Softness: Breathwork

My name is Jenny and this is a meditation and breathwork for softness,

Clarity and inner light.

I am so grateful to have you here.

I invite you to find a lying down or seated position,

Bring the eyes down to a close and let's get started.

Just taking a moment to feel the ground underneath you,

To really let yourself be here for the next little piece of time.

And perhaps it's even just saying a little phrase to your body,

To yourself.

I am here.

I am safe to be here.

And I am here to listen.

I am here.

I am safe to be here.

And then allowing the jaw to relax.

Allowing perhaps a softness in the eyebrows.

Can you allow yourself to just focus on the rise and fall of your breath?

Not forcing or needing to control your breath in any way.

I am here just as I am today.

But instead just allowing your breath to float in.

Allowing it to let go and just feeling the whole journey of your inhale and exhale like nothing else matters.

Just stay with this.

Follow your breath.

And like a kid,

Treating this as a game,

There is nothing pressured.

There is no goal to achieve.

It's play.

How slow,

How gentle and how free can you let that cycle of breath be?

Really feeling the natural pause at the top and the bottom of the breath.

Noticing any tension or stress,

Just really curiously.

Don't need to make it go away.

We just,

Ah,

There you are.

We notice it.

And as you soften even just 1% your breath.

As you feel that natural pause at the top and the bottom of the breath.

Can you create a sense of trust in your body?

What is it like to just really trust that you have enough air?

That I don't need to force or push,

But instead I can trust and I can allow my breath.

And keeping this curiosity,

This sense of trust.

I invite you to focus on your feet,

Your feet.

Just take a few breaths and see if you can breathe into the feet.

And as we breathe,

I want you to take a gentle breath in and you're going to feel the breath start at the feet.

You're going to feel it rise up through the legs,

Up through the hips,

Up through the spine,

Up to the crown of the head.

You'll hold at the crown of the head.

And as you breathe out,

You feel that journey of breath going back down from head,

Neck,

Spine,

All the way back to base.

So before we go,

Take a full,

Deep breath in with me.

Add a little more air.

And let it go with a sigh.

Feel the feet.

As you breathe in,

Feel that breath travel up through the legs,

Up through the pelvis,

The spine,

Neck.

And as you breathe back out,

Feel that breath wash and back to the feet.

And keep going with this.

You choose the pace,

But feel that journey.

Breath from feet to head.

Breath out from head to feet.

Feel that wave.

And now I want you to feel that breath,

Not just as breath,

But as light.

And as you breathe in,

That light rolls from feet all the way up through the legs,

All the way up through your spine,

Your neck,

And right the way to the top.

And as you breathe out,

Any tension,

Any gripping,

Any harshness,

Just gets a little softer.

It goes into the ground.

And keep going with this.

Allow that light to travel.

Allow the exhale to bring you softness.

I am safe to receive.

I am safe to breathe in light,

Breathe in goodness.

And I am safe to loosen my grip with every breath out.

And keep with this visual.

Inhales of light.

Exhales of clearing.

Take a full,

Slightly more dynamic breath in and feel it from feet up to crown.

Like this wave rush of light and hold.

We're going to invite a little more space in.

Top it up with a sniff.

Feel the body,

Feel the energy,

Feel the heart expand.

And just let it go with a sigh.

Breath in,

Light up the body.

Take a little sniff,

Heart opens,

Body expands.

And let it go.

I can be soft.

Last one.

Fullest,

Most vibrant breath in.

Hold.

Second breath in for expansion.

Top it up.

If you want a third,

You can take another.

And feeling that holding,

Feeling that light,

Feeling it from every finger to toe.

And then I surrender with my exhale.

And just come back,

Come back to your breath.

To just your breath.

And I invite you to focus your attention on your pelvis.

Breath into the pelvis.

Breath into the low belly.

And bring in the breath connection back to this ball of light.

Visualizing this ball of glowing,

Healing,

Warming light deep in the belly,

Deep in the hips.

And as you breathe in,

You feel that light warm and open and lighten up that space.

As you breathe out,

You just feel that space soften.

And keep feeling this,

This energetic ball of light.

Right in the belly,

Right in the pelvis.

And you allow your breath to expand and to melt.

And then allow this ball of light to travel up to the heart.

Maybe you place a hand there.

As you breathe,

Just feeling that,

That warmth,

That ball of light expand inside the chest.

And soften as you breathe out.

I am safe to feel,

I am safe to breathe and light up my heart.

And I invite you over the next couple of minutes to let this ball continue to travel.

Allow it to move around the body.

Breathe with it in each area,

All the way from the neck to the fingers,

To the toes,

To the legs.

And take time with each area,

Really listening to the areas that maybe need a little more time,

Maybe need a little more breath or support.

Just allowing this glowing ball of light connected with your breath to travel around every part of the body and allow your awareness to be lit up parts of the body.

And seeing if you can let that ball of light just expand out throughout the whole body into the skin.

It's like the skin expands,

It's like the skin maybe even sparkles or lightens.

And I invite you to connect back with your breath.

And this time as you breathe,

Lightly,

I trust my breath.

Just breathe in for 3,

2,

1 and soften the breath out for 6,

5,

4,

3,

2 and keep this going.

Lightly in for 3,

Letting go for 6.

Keep counting,

Keep trusting your breath,

Your counts to be as slow and as gentle as you can.

Every cycle of counts in,

Out to 6 just allowing you to drop into a deeper state of rest.

A deeper state of listening.

Just your breath as it lands in.

Can you play what it's like if you just let your body breathe?

If I can step out of the driver's seat and maybe I don't need to push so hard,

I can just let.

For finally from this state of allowing,

This state of softness,

I invite you to take your gaze with the eyes closed to between the eyebrows.

Soft focus between the eyebrows seat of the mind.

And what is it like if you just let your breath lightly fill this space?

Each inhale the mind expands,

It opens up,

Maybe this purple light that fills the brain,

Fills the head.

And every breath out,

Whenever it comes,

I just let go into this space of knowing.

Expanding.

And just let yourself rest here for a minute longer.

Let yourself listen here for a minute longer.

Let yourself breathe here for a minute longer.

We are not controlling,

We are not shutting out.

I am here.

Your attention to drop back into your body.

Take a full breath,

A wave of gratitude into your body.

Gently top it up with a sniff and let it go with a sigh.

And perhaps setting an intention for your day or your night.

Perhaps just giving yourself a little inner or outer smile.

Just that little bit of warmth and like,

Mate,

I love you.

I love you.

And together with me,

Let's take a final breath in.

And let's let it go.

And you can stay here for longer,

Or if you feel ready to come back,

Gently open the eyes.

And thank you so much for being here.