Hello and welcome to Freedom Fridays where we set our hearts free and release what no longer serves us.
In today's session we'll focus on releasing grudges through guided pranayama,
Using breathwork to cleanse our minds and hearts.
Grudges can weigh us down but with each breath we'll learn to let go,
Creating space for peace and freedom within.
Find a comfortable seated position,
Either on a chair with your feet flat on the ground or sitting cross-legged on a cushion.
Allow your spine to lengthen,
Creating a straight yet relaxed posture.
Gently close your eyes and bring your hands to rest on your knees,
Your palms facing upwards as if in a gesture of receiving.
Begin by taking a deep breath in through your nose,
Expanding your belly and chest.
Hold the breath for a moment,
Then exhale slowly through your mouth,
Releasing any tension.
As you breathe,
Start to bring your awareness to the present moment,
Feel the ground supporting you,
The air around you and the gentle rhythm of your breath.
Allow your mind to settle,
Letting go of any distractions.
With each inhalation,
Imagine drawing in calm and clarity.
With each exhalation,
Release any lingering thoughts or worries.
We move in to this guided pranayama practice.
Remember that releasing grudges is a journey,
Not a destination.
It's about creating space in our hearts for forgiveness,
Understanding and peace.
Today we'll use our breath as a tool to soften and release the tightness that grudges can create.
Let's begin by focusing on a simple pranayama technique called Nadi Shodhana or alternate nostril breathing.
This practice helps balance the left and right hemispheres of the brain,
Promoting harmony and clarity.
Gently bring your right hand to your nose,
Using your thumb to close your right nostril.
Inhale deeply through your left nostril,
Feeling the cool air enter and expand within you.
Now close the left nostril with your ring finger and release the right nostril and exhale fully through the right side.
Inhale again through the right nostril,
Then close it and exhale through the left.
Continue this pattern at your own pace.
And as you breathe,
Bring to mind a person or situation where you've held on to resentment or anger.
Notice how your body feels as you think of this grudge.
Are there areas of tightness,
Heaviness or resistance?
There's no need to judge these feelings,
Just observe them.
With each inhalation,
Imagine breathing into those areas,
Offering them space and softness.
And as you exhale,
Imagine releasing a bit of that tension,
Letting go of the heavy grip of the grudge.
Continue this nostril breathing for a few more breaths.
And now transition into deep belly breathing.
Place one hand on your belly and the other on your chest.
Inhale deeply through your nose,
Allowing your belly to rise and then let your chest expand.
Hold this breath for a moment,
Feeling the fullness of it.
And then exhale slowly through your mouth,
Releasing all the air.
With each breath,
Allow yourself to feel the expansion in your body,
Making room for new,
Positive energy.
Imagine that each breath is like a wave,
Washing over your heart,
Softening any hardened spots.
Visualize the person or situation you hold a grudge against,
Surrounded by a soft,
Warm light.
This light isn't about forgiveness if you're not ready,
It's simply about releasing the burden you carry.
And as you continue to breathe,
See this light grow brighter,
Melting away the weight of resentment,
Freeing both yourself and the person involved from the chains of the past.
Take a moment now to place your hands over your heart,
Feeling the gentle rhythm of your breath beneath your palms.
With each inhale,
Silently repeat to yourself,
I am willing to let go.
And with each exhale,
Repeat,
I release what no longer serves me.
Allow these words to become a mantra,
A soft intention that echoes with each breath.
The breathing pattern called Brahmadi,
Or humming bee breath,
Which is known to calm the mind and soothe the nervous system.
Close your eyes and inhale deeply through your nose.
And as you exhale,
Make a soft humming sound,
Like the gentle buzzing of a bee.
Feel the vibration of this sound resonating in your chest and throat,
Clearing away the last remnants of tension.
Imagine this vibration shaking loose any stubborn pieces of the grudge,
Allowing them to dissolve and disperse into the air around you.
Continue for a few more breaths,
Humming softly,
Feeling the vibrations spreading warmth and calm throughout your body.
And now as we come to the end of this practice,
Return to your natural breathing rhythm.
Notice the space you've created within yourself,
The lightness of releasing even a small part of what you were holding on to.
And now as we come to the close of this session,
Take a moment to honour the work you've done today.
Releasing a grudge,
Even partially,
Is a powerful step towards personal freedom.
Grudges are like heavy stones we carry.
By putting them down,
Even for a moment,
We free ourselves to walk lighter on our path.
And know that this practice is always available to you,
A way to return to your own sense of peace and balance.
And when you're ready,
Gently bring your awareness back to your surroundings.
Take a long,
Slow,
Deep breath in.
And as you exhale,
Move your fingers and toes,
Stretch if it feels good.
And when you're ready,
Open your eyes,
Carrying this sense of lightness with you into the rest of your day.
Thank you for joining me today on Freedom Friday.
Remember,
Releasing grudges is a continuous journey,
One that takes time,
Patience and kindness towards yourself.
Each time you practice,
You make space for a little more freedom and peace in your life.
And if you found this session helpful,
Please consider subscribing to the channel for more guided meditations.
And until next time,
Take care,
Breathe deeply and keep embracing your journey towards freedom.
