Take a moment to simply arrive.
Let your eyes gently close or soften your gaze downward and just feel the earth beneath you.
Notice how the earth is holding you without asking anything in return.
Let's bring our awareness just gently towards your breath.
Notice the rise and fall,
The subtle rhythm in your body.
There's no need to change anything at all.
Just notice that you're breathing.
This breath is already carrying you back to yourself.
In this practice,
We're using conscious,
Connected breath.
It's a circular breath with no pause between the inhale and the exhale.
Imagine the breath is a wheel,
Always turning,
Always in motion,
In the nose,
Out the mouth.
Just a wave rolling in and a wave rolling out.
In the mouth and breathing in the nose and out your mouth.
And in your nose and out your mouth.
In your nose and out your mouth.
The inhale drawing energy in,
The exhale letting it move through you.
The inhale awakening,
The exhale releasing.
And together they form an endless circle,
This unbroken flow.
This kind of breath invites energy to rise.
It does make space for your emotions to surface.
And so for stories that might show up,
Just allow this breath to help loosen the grip.
Just staying with it.
And in this practice,
You're both the one who breathes and the one who's breathed.
And so this first five,
Six,
Seven,
Eight minutes or so,
It is the work phase.
Your main work is just to stay here with your breath.
And I just will keep nudging you along.
And breathing in and breathing out.
And as you stay connected with your breath,
This is active.
So let your brain,
If your brain is active right now,
Give your brain something to do.
Stay with your breath.
The inhale is active,
Drawing life force in.
Breathing in and breathing out.
Staying with this,
Stay with your body.
Stay with your body.
Breathing in the nose and out the mouth.
Smooth,
Steady,
Connected.
Just stay with this.
This is the committed part,
The part we choose.
We choose to stay with it.
Just imagine the breath sweeping through your body,
Clearing out what no longer belongs.
Like a river washing,
Stone smooth.
Like wind moving through tall trees,
Carrying away old leaves.
Softening in the surrender.
Welcoming whatever is here.
Staying steady with your breath.
Continuous,
Connected,
Alive.
If you need to let a sound out,
You can stay connected to your humor.
You can let your emotions move.
And allow your breath just to deepen and open.
The inhale,
Strong and full.
The exhale,
Full and out.
Breathe in and breathing out.
If you feel tingling in your hands or your face,
Your feet,
Just notice it.
If you feel warmth spreading across your chest,
Just notice it.
If waves of energy move through your body,
Allow them to move.
Signs of release.
If emotions rise,
Laughter,
Tears,
Frustration,
Joy,
Give them space.
Let the breath carry them.
Nothing to fix,
Nothing to stop.
Just simply breathe them through.
Inhale.
Keep the steady rhythm.
Out your mouth.
Consciously connected.
Stay with your breath.
Stay with your rhythm.
Stay with the flow of energy.
If your mind is wandering,
Bring it back,
Back to the wheel of the breath.
The breath turning like a circle,
Circle of light without beginning,
Without end.
Just staying with your breath.
Staying with this.
Stay with the flow of energy.
Whatever you're emotionally constipated with,
Let that begin to flow.
Stay connected to your body.
Letting the breath deepen.
Giving permission.
If your mind is crowding you with thoughts,
Just asking your mind to step aside.
Ask your mind to give you space to connect,
To connect with your spirit,
To connect with your guides,
To come and share with you.
Feeling the space open.
That's it.
Stay with it.
And breathe in.
And breathe out.
Breathing in the gift of life.
And breathe out the freedom to release.
That's it.
Stay with it.
And start to let your body really go.
Maybe move this vibration a little deeper into your nervous system,
Where you can really let your spirit flow through you.
When we raise this energy flow,
We can meet where the spirit can connect,
And so feel it connect just a little deeper.
Let yourself vibrate.
Stay with the breath.
Clearing out the past.
Out of my body.
Clearing fear that is stuck.
Clearing doubt.
Clearing out stagnation.
Good,
Just stay with this.
Stay with it.
Let your breath flow.
Just be here with your body.
And start here to connect with your heart.
Open your heart.
Breathe into your heart space.
Just connect here with your heart.
Allow your heart to open to receive what is here,
What's already here.
Goodness that is waiting for you to receive it.
It's right here.
Breathe in.
Breathe right into it.
Opening to the love,
To the abundance here for you.
Just stay with your breath.
Stay with your body.
Stay with the vibration.
The energy.
The pulsation.
The emotion.
You're doing good.
Just dropping a little deeper.
Let your body move if your body wants to move.
Completing cycles,
Letting things finish.
Stay with your breath.
Stay with it.
Right here.
In.
Fast another breath cycle or two,
Just like this.
And now slowly start to let your breath soften.
Let's start to lengthen our exhale.
So breathing in your nose and out your mouth really long.
And in your nose.
Out your mouth really long.
Stay with that.
Breathe in your nose and out your mouth twice as long.
Nice long breath out.
Just gentle and low breath in and long as you breathe out.
Staying with this nice long breath out.
Eventually you might find it's okay to close your mouth and breathe simply in and out of your nose.
Releasing the effort of the practice.
Releasing control.
No longer needing to control the breath.
Letting the body breathe you.
You might notice the echoes of the practice moving through you.
Just giving yourself a little time here to rest into the space this practice has created.
You might place one hand on your heart and one hand on your belly.
Just feel the rise and fall of the breath into your palms.
And sense the connection between the heart and your breath.
Between your body and the earth.
Just let yourself rest here.
The breath will continue on its own,
Steady,
Effortless.
Just let your whole being absorb what has opened.
Let yourself really sink a little deeper,
Resting in this place.
Let's take a few final breaths here with awareness.
Inhaling with gratitude.
And exhaling,
Feeling yourself present.
And gently begin to wiggle your toes,
Your feet moving,
Your fingers,
Your hands.
And just let your awareness slowly begin to return to the room,
Feeling the ground beneath you.
You might blink open your eyes.
And know that what you touched in this breath remains with you.
You carry this aliveness,
This clarity,
And this connection,
This possibility.
It's always here.
