Hello everyone,
This is Gabriel Cristo and I want to welcome you to this morning breathwork and meditation session designed to help us start the day on the right foot.
Today we'll engage in three rounds of breathwork,
Each featuring two breathing patterns to energize and center ourselves.
In the first pattern we'll practice box breathing.
This involves inhaling through the nose for a count of two,
Holding the breath for a count of two,
Exhaling through the mouth for two and hold again for two.
It should sound like this.
In,
Hold,
Ah,
Hold.
In the second pattern we'll transition to alkaline breathing.
This involves inhaling through the nose for a count of two and exhaling directly through the mouth for a count of two,
Sounding like this.
After each round we'll hold our breaths for one minute to deepen the practice.
To close the session I'll guide you through a short meditation where we will visualize our ideal day and anchor ourselves in positive emotions,
Allowing us to carry this energy into the world as we go about our day.
Let's begin by finding a comfortable seat,
Closing our eyes and let's get ready to begin in three,
Two and one.
Fully in through your nose,
Hold the breath,
Fully out through your mouth and hold the breath.
Keep going in this pattern.
In,
Two,
Hold,
Two.
Fully in through your nose,
Hold your breath,
Fully out through your mouth and hold your breath again.
Let's begin with alkaline breath in three,
Two,
One.
There you go.
In through the nose,
All the way in,
Out of the mouth.
Now let's go twice the speed in three,
Two,
One.
In through the nose,
Feeling your belly all the way up to your chest and hold this breath here with your lungs at full capacity.
Give it a little squeeze on your chest and let it out.
Let's hold our breaths here for one minute and notice the energy moving through your body.
30 more seconds to go.
Keep holding.
Let's get ready to take a deep inhale through the nose in three,
Two and one.
Hold it here for a few seconds and let it out.
Great job.
Let's get ready for round number two.
We're going to begin with box breathing in three,
Two and one.
There we go.
Now let's get ready for double speed in three,
Two,
One.
In through the nose,
All the way in.
Hold it at the top.
Great job.
Hold your breath here for a minute.
30 more seconds to go.
Keep holding.
Now let's take a deep inhale in through our nose in three,
Two and one.
All the way in.
Give it a gentle squeeze at the top and let it out.
Great job.
Let's begin our final round in three,
Two and one.
Box breathing.
Let's move to alkaline breath in three,
Two and one.
In through the nose,
Out of the mouth.
No holds.
In,
Out.
And let's go double speed.
In,
Out.
To take a deep inhale in through your nose,
All the way in.
Gentle squeeze at the top.
And let it out.
Great.
Let's hold our breaths here for one minute.
Now focus on your heartbeat and relax your body.
30 seconds remaining.
Continue holding and relaxing.
And now let's take a deep inhale in through your nose,
All the way in.
And let it out.
One more deep inhale through your nose.
Another deep inhale through your nose.
Hold it for a few seconds.
And let it out.
Great practice,
Everyone.
We're done with the breath work.
You've connected with this deep sense of groundedness.
Carry it with you into the world.
From this study center,
I want you to envision a day filled with intention,
Ease.
How does that look like for you?
Just imagine it.
And when life gets uncertain,
Remember this stillness you're experiencing now can always be found within you.
Your breath is always here.
An anchor to steady you and a guide to bring you back to balance.
Step forward with confidence today and trust in yourself.
You are now ready to meet the day with grace,
Assertiveness,
And an open heart.
