Welcome.
Take a moment to thank yourself for showing up today You may do this practice at any time.
To quiet your mind and land back in your body First,
Let's find a comfortable position.
You may choose to sit on a chair,
With your feet flat on the floor,
Perhaps with your legs crossed and a pillow elevating your hips You can even do this practice lying down.
While I briefly explain what to expect in this breathwork practice,
I encourage you to find the position that best supports you today.
The first half is our clearing round.
This round is higher energy,
Giving your body the opportunity to release any emotions it doesn't want to carry anymore.
This round can sometimes feel a little stressful,
And that's normal.
Just know you don't have to push yourself any further than you're ready to go.
We'll have a breath hold in between rounds,
Then move into the second half.
Which will be our repatterning round.
We'll slow things down.
Bringing in new energy to fill the space we created in the first half.
Now,
There's no right or wrong way to do this practice.
If you feel like breathing in a different way,
That's perfectly okay.
If you'd like to release the breath holds earlier or skip them entirely,
Do it.
Let your body lead This practice,
First and foremost,
Is about connecting to your body.
Learning to listen to your body You are in control.
I am just the guide.
And with that,
We'll get ready to start our first breathing round here in 3,
2,
1.
Let's begin.
Let's deepen our inhales.
Let your belly expand.
Let your chest expand.
Imagine there's a balloon sitting right between your ribs and it's expanding with every breath.
Inhaling through the mouth.
Exhaling through the mouth,
You got this.
Straighten your spine,
Relax your jaw.
And breathe.
Find your rhythm.
Trust your body.
Maybe adding a little sound on that exhale.
What do you need today?
For you to push yourself.
Or do you need to allow yourself to just be where you're at?
Your body knows the answer.
When I guide you.
Your breath is your greatest tool.
You're doing great.
Beautiful.
What is sitting on the surface?
Use your breath to clear it out Remember you are in control There you go in.
And out.
If you need to go deeper,
You can deepen your inhales and your exhales.
You might even wanna speed it up a little Or maybe not,
Maybe you want to slow it down and that's okay too.
What do you need?
This is about you.
About another 30 seconds in this round.
You can do this.
Keep going.
Beautiful we'll move into our breath hold now so let's take a deep breath in together And release.
Another deep breath in.
Exhale,
Let it go Last big breath in.
And hold it at the top.
For as long as you can.
And as you hold here,
Connect with your body this beautiful vessel that holds your spirit.
What is your body saying to you?
Whenever you're ready,
You can release the hold and return to your natural breathing for just a moment We'll recommit to our breath for our second round.
We'll be breathing in and out through the nose this time.
But again,
Do what is most comfortable for you.
We'll begin in three.
.
.
Too.
One,
Let's begin breathing in Exhaling We're slowing things down.
We're sinking in deeper into our bodies.
How much can you relax into yourself?
How much can you sink into your body?
Into your awareness of yourself.
Sending that breath into the ribs into the chest,
Letting it fill you up.
Expanding 360 degrees How deep can you send that breath?
Can you send it to every cell?
How does it feel to give yourself a moment here to just be in your body?
Breathing in deeply,
Deep breaths.
You're beautiful,
You're doing amazing Keep going.
You got this.
What do you need right now?
Maybe a hand on the belly.
Or a hand on the heart.
Beautiful.
Almost there,
About another minute in this round.
Can you slow it down even more?
Can you relax even more?
Beautiful We'll do one final breath hold to close out the practice.
Will be holding at the bottom of an exhale.
So let's take a deep breath in.
And exhale let it go Another big breath in.
Exhale,
Let it go,
Let it go Last big breath in,
Biggest one today.
Exhale,
Letting it all go and hold here at the bottom.
For as long as you can.
And as you explore this space of stillness,
Notice how you feel Do you feel different from when you started this practice today?
How do you feel inside your body?
How does it feel for your mind and body to be connected as one?
Whenever you're ready,
You can release the hold and return to your natural breathing.
Taking some time to wiggle your fingers and toes.
Taking some soft breaths here.
Send some gratitude to yourself Send some gratitude outside of you and remember that you can always return to this practice at any time you need.
When you're ready,
You can slowly flutter your eyes open,
Coming back into the physical space around you Welcome back My name is Anita.
And I thank you for allowing me to lead you in breath work today I'll see you next time.
