My name is Jenny and today I'm going to be guiding you through a 10 minute breathwork and meditation for a little grounding,
For a little connection to your body and a chance just to take a bit of time for yourself to create a little peace and to release a little stress so let's begin find yourself a comfortable seated position draw your eyes down to a close and let yourself land in your space let your seat bones really earth into the floor or the mat underneath you you are held let your shoulders soften easing off a little weight from the body and maybe let the muscles in your face just ease and soften a little too take a big slow deep breath in through the nose filling your belly,
Your ribs,
Your heart with breath allowing it to rise and then let it go with a sigh breathe in again let your breath be deep into the belly let it fill your body,
Let your breath expand your ribcage and fill your heart and let it lift and let it sigh and let your body sigh out too breathe in visualize your breath as light that is filling your body,
Expanding your body warming your body and let that light radiate from your body and let it go last time,
Breath as light as you breathe in it starts in the belly then that light shines to the ribs and to the heart until it expands,
Shining out through every pore of your body and your breath lifts and you let it all go coming back to your regular wave of breath and really be with your breath develop that connection to the thing that is with you throughout your day,
Your life allow your inhales to be light deep to the belly but they're soft and let your exhales be slow maybe a little emphasis on them,
Steady each inhale an opportunity to create some space in your body to bring a little warmth into areas that need it and each exhale is slow emphasized and an opportunity to let go what are you breathing in with every inhale?
Let it come into your body give yourself permission to receive and give yourself permission to deload and let go as you breathe out you are safe to let go and by doing something as simple as sending our breath a little deeper by lightening our inhale and emphasizing our exhale we're sending subtle signals to our nervous system,
To our body that we are safe and if you want to increase that just a little further as you inhale it's through the nose and it's light as you exhale it's through the mouth,
Through pursed lips almost as if you are blowing bubbles through a straw giving your inhales permission to expand and open any spaces that need it and as you exhale it's like you're blowing bubbles through a straw continuing to be with that wave of breath and allow it,
Like a wave,
To really guide you into your body giving yourself the gift of just fully being with your breath,
With yourself and noticing not just how your breath feels but how your body is feeling noticing if there's any tightness physically in any areas how your energy is feeling we often look to the mind for answers as to how we are but our minds can run away with us and tell us stories our body,
Somatically,
Can tell you all you need to know if your body could talk,
What would it say?
And really listen to your body your body is yours and your body is with you throughout the whole of your physical time so as you continue to be with your breath be with your body also and together,
Let's take a big deep breath in through the nose expand your breath pause take a second inhale through the nose,
Short then consciously sigh out through the mouth,
Let go breathe in,
Slow,
Deep,
Full to the very top of your breath pause second inhale and let it go really letting go and offloading two more,
Breathe in allowing breath,
Receiving what you need to pause second inhale and then let it all go last time,
Breathe in pause fully expand,
Breathe in again and clear it all out,
Let it all go releasing anything that feels stale or stagnant and coming back to your regular breath observing if,
Simply by altering our breath and that is a beautiful breath for offloading a little more carbon dioxide from your body reducing a little cortisol noticing if,
Just by changing your breath a little if there are any shifts energetically or in you and never stressing if there isn't and finally,
Keeping that full curious awareness on your breath and your body never stressing if that awareness drops,
Just bring it back lightly notice your mind curiously,
What's going on up there,
What thoughts?
Is it busy,
Is it quiet?
Really,
Fully and curiously noticing letting it all be there,
You do not have to block or push anything out and then take a mental step back from those thoughts and watch them almost as if they are playing out on a movie screen in front of you almost like maybe an IMAX screen if there's lots going on and you let them be there and you watch them but rather than getting tied up or knotted up with your thoughts you just watch them you do not need to block them out you do not need to force them down because in your body,
In yourself you are steady you are safe,
You are not these thoughts so you do not need to control them you just need to sit and feel the steadiness of your breath and your body and trust that at your core you are centered you are grounded and you are safe taking a moment before we come back into the room just to observe if there's anything you would like to leave behind here on your floor,
On your mat as you get up to carry on with your day and is there anything you would like to invite in?
How would you like to move about the rest of your day from here?
When you have found your intention what you want to step away from how you want to move forward take a moment to really commit to that allow yourself to believe this is how I am moving forward allow yourself to feel it in your body if there's any particular actions that come to mind that you wish to go ahead with when you leave let them be there and if there's anything that you would like to actively move away from notice that taking a final deep breath in thank you so much for carving out this time every time you show up to practice to breathe,
To be you are making the choice to show up for yourself it is an act of love keep showing up and I will see you on the mat next time
