Breathe & Receive

Hello and welcome back to our third episode of Friday 15.

15 minutes of bliss,

Finding a little more peacefulness,

Breathing a little deeper and in short an opportunity to let go of the week.

As always,

Just a reminder,

Get really comfortable.

You can do this session lying down or you could just come to a comfortable seat.

But the key word here really is comfort.

Again,

Gentle reminder,

You are welcome to have a million thoughts.

You are still doing,

In being,

In meditation,

Even when your mind is very busy.

If your body is feeling busy,

That is also absolutely fine.

So without further ado,

Come into your comfortable seat or come to lie down.

Make yourself comfortable in the ways that you know best.

Today our meditation will focus on just the breath.

So go ahead,

Close your eyes and take a nice deep breath in through the nose,

Filling up all the way.

And a big sigh out,

Let go of the day.

Again,

Take a nice deep breath in through the feet up into the belly,

The heart,

The chest.

Big sigh out from the chest,

The heart and the belly.

One more nice deep breath in,

Breathing in from the feet up into belly,

Heart and chest.

Big sigh out through the mouth,

Relaxing the chest,

The heart and the belly.

And then take a normal breath in and a normal breath out.

Take a moment,

Just noticing how your body feels right now.

Let's do a little body scan.

So starting from the crown of your head,

Noticing how your mind is feeling.

Visualize relaxing the right side of the brain and the left side of the brain.

Relaxing down through the back of the brain,

Relaxing through the front of the brain.

Relaxing down through your ears,

Relax the jaw.

Allow for your lips to gently slide apart and allow for the tongue to surrender into the lower part of the mouth.

Relax your eyeballs back into the eye sockets.

Nothing to see,

Nothing to do right now.

Relaxing down through the neck,

Relax your shoulders.

Let your arms become super heavy,

So the shoulders gently drop away from your ears.

Relax down through upper spine,

Middle spine and lower spine.

And now with every exhale,

Allow your body to have weight.

With each exhale,

Feel your body relaxing deeper and deeper into the surface that is currently holding you.

Relaxing deeply into your chair,

The floor,

The bed.

With each exhale,

Relax down through your upper arms,

Relaxing through elbows,

Forearms,

Fingers.

Relaxing down through the chest,

Relaxing down through your ribs.

Take a nice deep breath here into the belly.

As you exhale,

Let go of the week.

Relaxing down for your right sitting bone and the right hip.

Relaxing down through the left sitting bone and the left hip.

Relaxing down through the thighs,

The knees,

The calves and the feet.

Take a moment just to notice your body in its wholeness.

Your body is healthy,

Your body is balanced,

Your body knows how to relax.

Your body has relaxed many times before.

Bring to mind a time in your life where you felt deeply relaxed.

Remember what time of day it was,

Where you were.

Remember everything in great detail,

Inside or outside,

With friends or just by yourself.

And now with every exhale,

Allow that memory to remind you that your body knows how to relax.

With every exhale,

Go a little deeper.

Relaxing the shoulders,

Relaxing the belly.

With every exhale,

Just feel the body letting go.

Take a moment just to notice if there's any body part that is calling for your attention right now.

Maybe there is some restriction,

Maybe there's some sadness,

Some pain,

Anxiety,

Anything at all that your body is sharing with you right now.

Just take the next few moments to feel it.

With each inhale,

You can silently say the word,

I see you.

And with each exhale,

You can silently say the word,

I accept you and love you.

Inhale,

I see you.

Noticing that or those sensations.

And with each exhale,

I accept you and I love you.

A few moments here by yourself.

Whatever comes up,

Completely okay.

You don't need to fix it.

Just breathe into it,

Feel it,

Send it love,

And then allow the body to gently melt down,

Relaxing,

Releasing.

A few moments here by yourself.

With every single exhale,

Allow yourself to melt down and release a little deeper.

This is your time for your deep relaxation.

This is your oasis.

And there is nothing more important than your relaxation,

Your breath,

Your ease right here and right now.

Everything else can release with the exhales.

Relax the shoulders and relax the stomach.

Take a moment now just to notice where your breath is at.

Maybe the body is breathing fast or slow.

Again,

You don't need to change it.

But just notice it.

I'm going to invite you on a little breath journey with me now.

Take a super deep breath in for 1,

2,

3,

4,

5.

Exhale for 6,

5,

4,

3,

2,

1.

Inhale for 1,

2,

3,

4,

5.

Exhale for 7,

6,

5,

4,

3,

2,

1.

Inhale for 1,

2,

3,

4,

5.

Exhale for 8,

7,

6,

5,

4,

3,

2,

1.

Inhale for 1,

2,

3,

4,

5.

Exhale for 9,

8,

7,

6,

5,

4,

3,

2,

1.

Inhale 1,

2,

3,

4,

5.

Exhale for 10,

9,

8,

7,

6,

5,

4,

3,

2,

1.

Take a super deep breath in.

At the tip-top of this inhalation,

Take another sip of air in.

At the tip-top of this inhalation,

Place anything that's no longer serving you.

A limited belief system,

An old memory,

Anything at all.

In 3,

2,

1,

Big sigh out,

Let it go.

Normal breath in.

And a normal breath out.

Notice the sweetness of the breath that follows now.

Notice how your body is beaming and radiating with this beautiful positive energy.

Notice how your heart is flushing,

Being showering with positivity and oxygen.

Your whole body is feeling radiantly alive.

You are whole and you are home.

A few moments now just to notice your breath.

No need to change it or analyze it,

But just notice it.

Notice the temperature as it enters through your nose,

Slightly cooler.

And notice the temperature as it exits out through your nose or your mouth,

Slightly warmer.

Just for a few moments,

Just notice it.

You don't have to change it or do anything with it,

But just for a few moments,

Notice your breath.

Relax your shoulders,

Relax the belly.

You're doing so great.

As you inhale,

Inhale through the left nostril now.

Exhale out through the left nostril.

Inhaling through the left nostril.

Exhale out through the left nostril.

Inhaling through the left.

Exhaling through the left.

Inhaling left.

Exhaling left.

Inhaling through the right nostril.

Exhale out through the right nostril.

Inhaling through the left.

Inhaling through the right nostril.

Exhale out through the right.

Inhaling right.

Exhaling right.

Inhaling through your left nostril.

Exhale out through your right nostril.

Inhaling left nostril.

Exhaling right nostril.

Exhaling left.

Inhaling right nostril.

Exhale out through the left.

Inhaling through the right.

Exhale out through the left.

Take a deep breath in through both nostrils.

Hold the breath.

And then let it go.

Normal breath in.

This time,

As you exhale,

Really relax the belly.

Big sigh out.

Place the hand to the center of your chest.

Normal breaths here.

Take a moment to just give your heart a little hug.

Bring the corners of your lips up towards your cheekbones.

Take a moment to sit with me here now in a radiant smile.

Sending this smiling,

Heartfelt energy into your heart.

Sending so much love into your heart now.

Keep smiling with me.

Science has proven that if we smile or laugh for anything more than 20 seconds,

The brain can no longer differentiate whether or not we're actually having a good time or whether we're just sort of faking it.

And that means your brain is right now releasing oxytocin.

Keep smiling even bigger.

Oxytocin,

Dopamine,

Serotonin,

All those endorphins,

All the happy hormones.

Beautiful.

Give me one more nice big smile.

Smile,

Smile,

Smile.

Deep breath in.

Big sigh out.

And then gently bring both hands to your heart.

Place one hand on top of the other.

See if you can allow for the thumbs to touch and all the other fingers are going out away from each other.

We're creating like a butterfly here.

And then gently go ahead and flutter the wings.

It can seem so silly.

Keep smiling with me.

But what we're doing right now is not only releasing all the happy hormones,

But we are also calming down your nervous system with the gentle tap.

So this butterfly heart hark has a really calming effect on the nervous system.

Just tap with me.

Good.

You can go ahead and blink your eyes open.

You're back in the body.

Even a little laughter is always good.

And then as we inhale,

Send your arms to the sky.

Deep breath in.

Thank you.

Thank you.

Thank you.

Thank you.

Bring your hands to your heart.

Take another deep breath in.

And as we exhale,

Bowing down.

Wiggle your toes a little bit.

Send some love to your body.

Some love to your heart.

Send some love to everyone that you love in your life already.

Send some love to your friends,

Family,

Communities.

Try and send some love to people that have been difficult to love as well.

Let's make our heart and our love so big that we shower the whole world with our love.

There's great love here for you.

From my heart to yours,

With so much love and so much gratitude,

I hope you enjoyed this little oasis.

I certainly did.

And I can't wait to see you next Friday.

So much love.

Namaste.