Sometimes the most powerful transformation happens in the simplest moment.
Breathwork gives us the space to let go,
To release what's been weighing us down and to step into the healing we deserve.
So whether you've been carrying old wounds or you're feeling overwhelmed by emotion,
Your breath is there to support you.
Today we will engage in an active meditation in which we use the breath to transport out of our thinking mind and connect deeply into our body.
The breathing style will be two part inhale followed by one relaxed exhale.
All done through the mouth.
It'll sound like this.
We'll fill up the belly,
We'll move it up into the heart space and then let it out through a connected exhale.
We will do three rounds of 40 reps in this circular breathing followed by a breath retention both at the bottom and at the top of the breath.
I will give you some guidance once we hit those.
The holds at the bottom will be around one minute and the holds at the top will be roughly 30 seconds.
You are welcome to sit in meditation or lie down.
Just make sure you have a nice straight spine and that your gaze is soft.
Let's start to invite in some deep inhales through the nose filling all the way up and exhaling out with a sigh.
Again take a nice big breath filling your entire being and hold the top full of breath and open your mouth and let it out with a big sigh prepared for round number one.
And begin.
A couple more rounds.
Last round.
Now take a deep inhale.
Hold here at the top and let it all fall out.
We start our first retention hold.
Empty of air.
Try to relax through your entire body.
Unclench your jaw.
Soften through your brow.
Let it feel easy.
Let it feel loose.
Creating space from within.
Becoming aware of any tingling happening in the body.
Just observe without reacting.
We've temporarily decreased the carbon dioxide in the body bringing inflammation down.
So notice that movement of energy.
Almost there.
Challenge yourself.
Place your tongue to the roof of the mouth as we get ready to inhale in 5,
4,
3,
2,
1.
Through the nose.
Full inhale.
Hold here at the top of your breath.
Let your shoulders relax.
Valley.
If you want take an additional sip of air in here.
Really expanding through the lungs and hold here.
We'll exhale through our mouth in 5,
4,
3,
2,
1.
Let it go.
Great work.
That was round 1.
Take an inhale through the nose.
Let it out with a sigh.
Taking tension along with it.
One more like that.
Full deep inhale.
Exhale out and we go right into round number 2.
Valley.
Heart.
Exhale.
Valley.
Heart.
Exhale.
Valley.
Heart.
Exhale.
Keep it going.
Find your rhythm.
Last round.
Take a nice full inhale.
Hold at the top.
And exhale out to a comfortable still plane.
We begin.
Retention number 2.
Letting that mind chatter go.
Surrendering any worries,
Anxiety,
Any need to perform and just be here now.
Learning to use your body as an instrument of consciousness.
Teaching yourself to be still in both the body and the mind.
The more still you can be,
The longer you're able to hold.
When we hold empty of air,
It creates a stress response to activate the immune system.
Holding here a little bit longer.
And getting ready to inhale by placing your tongue to the roof of the mouth in 5,
4,
3,
2,
1.
Through the nose.
Nice full inhale.
All the way up to the top.
Holding again.
If you'd like to take an additional sip of air through the mouth,
Do that now.
And we'll exhale out through the mouth in 5,
4,
3,
2,
1.
Let it go.
Inhale through the nose.
Exhale out the mouth.
One more round.
Let's take a full inhale through the nose.
Exhale out and we begin.
Last round.
Take a nice full deep inhale.
And drop it out.
One minute here.
Empty of air.
Reprogramming your nervous system to handle stress with ease.
Enjoying the floating sensation in your body.
Letting this relaxation spread down to your toes,
Out to your fingertips,
Up to your head.
Quiet the mind.
Listen to the body.
Placing your tongue to the roof of your mouth,
We'll take an inhale in 5,
4,
3,
2,
1.
Inhale through the nose.
Really filling all the way up.
Letting your shoulders relax back and down.
Holding this breath here.
Taking an additional sip of air in if that works for you.
Last round.
Giving it all you got.
We'll get ready to exhale here in 5,
4,
3,
2,
1.
Let it all go.
Let it drop out.
Return to your natural rhythm.
Inhaling.
Exhaling.
Becoming aware of this natural and beautiful pause that happens between the inhale and the exhale.
Blowing down into this present moment.
Your breath is the medicine.
Listen to its messages.
I leave you here to breathe and invite you to stay as long as feels right for you.
It's my joy to guide you through these practices.
My name is Mary of Breath Mindset.
Breathe well,
My friend.
