Resting In The Body Breathwork (20 Minutes)

Welcome to the safe space,

Allow yourself to arrive,

Let the body settle into the surface beneath you.

Feel where your weight is being received,

Notice how the body naturally relaxes when nothing is required of it.

There is no need to adjust your posture,

The body already knows how to rest.

Awareness moves gently inwards,

Out of the thinking mind into direct experience.

Feel the contact points between your body and what's supporting you,

The back of the body is held,

The front of the body is free,

Breathing continues naturally,

You do not need to guide it yet,

The body is already participating.

This movement is sufficient,

There is nothing to prepare for.

The breathing technique we will be using in this practice is an even rhythm,

You will be breathing in for a count of two and out for a count of two,

The inhale and the exhale are the same length,

Balanced,

Steady.

If at any point the breath needs to move on its own,

Allow it to do so,

The body remains in control,

Trust your body.

Before we begin breathing together,

I invite you to set an intention for this practice.

Where in your body would it feel supportive to have more space?

Trust what arises and just hold it in your heart space.

On my count of three we will begin with the technique,

Three,

Two,

One,

Inhale for two,

Exhale for two,

Inhale for two,

Exhale for two,

The breath is light,

Almost quiet.

This rhythm does not ask the body to change,

It gives the body something steady to rest inside.

Stay with this technique,

Stay with this rhythm,

Inhaling for two,

Exhaling for two,

Inhale for two,

Exhale for two.

The nervous system receives consistency,

The system responds with steadiness,

The body begins to organize itself around this rhythm.

Inhale for two,

Exhale for two,

The even breath stabilizes awareness,

There is no pull forward and no pull backward,

Attention settles into the body,

Sensation becomes accessible because nothing is rushing.

The body experiences itself from the inside,

Breathing remains even,

Reliable,

This rhythm teaches the system that presence is safe,

Muscle tone adjusts naturally,

Effort releases without instruction,

The body does not need to be told how to soften,

It responds to stability.

Keep breathing,

Stay with this technique,

Inhaling for two,

Exhaling for two,

Inhaling for two,

Exhaling for two.

As the rhythm continues the internal pace changes,

Not because it is directed but because the system recognizes balance.

Thought activity becomes less dominant,

Awareness moves into sensation,

The body feels inhabited.

This is not a technique,

It is a state the body remembers,

Breathing remains steady,

Inhaling for two,

Exhaling for two,

Inhaling for two,

Exhaling for two.

Each cycle reinforces coherence,

The nervous system aligns with the rhythm,

This alignment feels natural,

The body trusts what is predictable.

Presence becomes more physical,

Awareness is no longer observing the body,

It is inside it.

The body occupies its own space fully,

Sensations move without obstruction,

There is a sense of aliveness moving through every cell,

Not as an idea but as a lived experience.

The system holds its rhythm easily now,

Breathing happens without attention,

Awareness remains grounded.

The body feels organized,

Internally aligned,

The state does not require maintenance,

It is self-sustaining,

Inhaling for two,

Exhaling for two,

The nervous system registers this as a reference point,

A way of being that is accessible.

The breath remains even,

The body remains present.

This rhythm continues to support embodiment as we move deeper into the practice.

Inhaling for two,

Exhaling for two.

Take a few more rounds before we move into a gentle breath hold.

And now on your next inhale,

Take a massive inhale,

Breathe all the air in until you cannot take any more air in and then gently hold your breath.

Just a soft pause,

The body remains calm in the stillness,

Nothing is interrupted.

This pause teaches the nervous system something important,

Stillness is safe.

Nothing collapses when the breath pauses,

The body remains supported,

Keep holding.

On my count,

You can release with a big long exhale,

Three,

Two,

One,

Let it all go.

Come back to the rhythm,

Inhaling for two,

Exhaling for two.

Inhaling for two,

Exhaling for two.

The system absorbs this information quietly,

The body settles further into itself.

There is a sense of inhabiting your own physical space more fully,

Not drifting,

Not withdrawing,

Simply being present inside the body.

Muscle tone adjusts naturally,

The nervous system finds its balance point.

The state does not require effort,

It emerges because the system recognises safety.

Breathing remains steady,

The body feels organised from the inside,

Aligned,

Coherent.

Awareness no longer needs to scan or check,

It just rests.

The rhythm reinforces stability,

Each breath supports continuity.

Each cycle confirms that nothing needs to change,

The body experiences itself as a safe place to be.

Presence deepens without direction,

The internal environment becomes quieter,

Not empty,

But settled and alive.

Keep breathing,

Inhaling for two,

Exhaling for two.

The nervous system adjusts its baseline here.

This state becomes familiar.

Awareness is now embodied,

Living inside it.

The body holds itself with ease,

Posture organises naturally.

Breathing remains light,

This is a state of grounded presence,

Nothing is missing,

Nothing is anticipated.

The system recognises this as a complete experience.

The rhythm continues to anchor awareness,

Inhaling for two,

Exhaling for two.

Each repetition strengthens coherence,

Each breath reinforces trust.

The body learns through experience,

Not instruction.

This way of being is absorbed quickly.

As this continues there is a sense of internal stability,

The nervous system is no longer scanning outward,

Attention rests inward.

The body feels unified,

Connected from head to feet.

This is not a peak state,

This is a stable state.

Breathing remains even,

Nothing to add,

Nothing to refine.

The breath supports,

Remaining present without effort.

The body holds this state easily now.

Inhaling for two,

Exhaling for two.

The body remains settled,

Awareness remains embodied and the practice moves towards integration.

The body remains steady inside this rhythm,

Breathing feels natural,

Unforced,

Reliable.

This rhythm now belongs to the body,

It no longer requires attention.

The nervous system holds this pattern with ease.

Presence is sustained without effort,

The body feels settled within itself.

Not moving towards anything,

Not pulling away from anything,

Simply inhabiting its own space.

Inhaling for two,

Exhaling for two.

The steady rhythm reinforces coherence,

The system recognizes the state as stable.

Awareness remains embodied,

Rooted in physical experience.

The body feels complete as it is.

Each breath strengthens this pathway.

Internally aligned,

Energy is distributed evenly,

Nothing is held unnecessarily.

The state does not require maintenance,

It sustains itself.

The system understands this as normal.

Take a few more rounds before we have another gentle breath hold.

Okay,

On my count,

On your next inhale,

Take a massive inhale until you can't take any more air in and then hold your breath.

Not holding with intention,

Not waiting,

Simply allowing the breath to pause.

The body to remain calm in the stillness.

Supported,

Grounded,

The nervous system stays settled.

Nothing shifts out of balance.

Keep holding.

And on my count,

We can release.

Three,

Two,

One.

Exhale and let go.

The body understands that stillness is safe,

That nothing needs to move for things to remain stable.

Awareness remains steady in the body,

There is a sense of internal stability now.

A grounded presence that does not fluctuate.

The body holds the state without effort.

This becomes part of how the system knows itself.

Breathing softens naturally.

The rhythm remains even but quieter,

Slowing the breath down now.

Just slow inhales and slow long exhales.

The body continues to rest itself.

Integration happens at a deep level,

Below thought,

Below effort.

Now we can gently bring some movement back into the body.

So bring some movement into the fingers and toes.

Just take a moment to sense how you feel now.

There is no need to do anything.

Just simply allow the sense of being held to remain with you.

Carry this feeling with you into rest,

Into sleep or into your day.

With love and gratitude always.