Hello,
My name is Jake and I'm here to guide you today through this breathwork experience.
I'd like you to begin by finding a comfortable position,
Sitting upright in a chair or lying down on the floor.
Just taking a moment,
Just to get as comfortable as possible.
When you're ready,
I'd like to invite you now just to close down your eyes.
Begin now just to follow your breath as it moves in and out through the nose.
Begin to notice the cold air rising and the slightly warm air falling.
Noticing how your breath feels as it moves in and out through the nose.
Noticing the sensation,
The length.
Feeling very curious about all the small intricate little details of your breath.
Before we begin our practice,
Before we begin our breathing,
We're going to make an intention here today and I want you to repeat this intention back to yourself in your mind silently.
I will release all expectations from this practice.
I will release all expectations from this practice.
And I will release all expectations from this practice.
We're going to take a deep inhale in.
And sigh.
Inhale in.
And sigh.
Last one,
Inhale in.
And sigh.
We're going to just take a moment now.
Take a moment to just sit in that feeling.
Notice how the body feels,
How the mind feels.
Now I want you to continue just to relax here in this moment whilst I explain to you the style of breath that we'll be exploring.
We'll be exploring a continuous and connected breath in through the nose and out through the nose.
I invite you to keep it as soft and slow and there should be no tension as you breathe,
No stress.
Simply breathing in and out.
In and out.
Wherever you are in your breathing now,
Just breathe all the way out.
Breathe in and out.
In and out.
In and out.
In and out.
In and out.
In and out.
Keep breathing in and out.
In and out.
Breathing in and out through the nose in a connected and slow pace.
Each inhale we actively draw in the air into the body,
Awakening the cells,
The tissues,
The organs.
And as each exhale is a slow and relaxed and we just simply let the breath go out of the body.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Keep breathing.
Focusing all of your attention on the breath.
And just allowing the thoughts to come and go,
Enter and leave.
None of them are constant.
None of them stay.
And just let the breath enter and leave.
Enter and leave.
Enter and leave.
Keeping that breath nice and soft.
Nice and slow.
There's no tension in the face as you breathe in.
And it's just a soft relaxed breath out.
With each exhale you feel a deep softening wash all over your body.
Softening up around the forehead.
There's no clinging in the jaw.
There's no tension around the eyes.
Everything is nice and loose.
Nice and soft.
Continue to breathe in this infinite loop of breath.
Inhaling peace and exhaling stress.
Inhaling peace and exhaling stress.
Inhaling peace and just exhaling any stress.
Focusing all of your mind on the breath.
And as you breathe now I want you to begin to imagine a wave washing over the body.
Inhaling we breathe in and the wave washes over our whole entire body.
Bringing with it feelings of peace,
Calm,
Relaxation.
And the water not only cleanses the skin but cleanses the bones,
The organs,
The muscle fibres,
The tissue,
The fascia.
Deeply soaking in this feeling of peace,
This feeling of calm,
This feeling of relaxation.
And as you breathe out the wave carries away all the tension,
All the stress.
All the little silly things that our mind makes us worry about.
Breathing in the wave continues to wash every single corner of your body.
Until the whole body is cleansed,
Purified with feelings and emotions of clarity,
Peace and connection.
And we're going to come up now for our last breath.
Breathing all the way out in 3,
2,
1.
Exhale completely,
Breathing out,
Breathing out,
Breathing out and hold.
Find your centre here.
And when you need to breathe you're going to take a deep inhale and hold at the top.
And now if you haven't already take a breath in.
Hold.
Feel the chest open,
The heart open as we hold here.
Creating an upward pressure to the spine and sigh.
And relax here.
Bring your attention to the body.
And just notice how you feel.
Notice how the mind feels,
How the body feels,
How the heart feels.
And when you're ready I want you now just to slowly with intention start to wiggle your fingers.
Maybe you move your hands,
Maybe you stretch out over your head bringing yourself back into the body.
And I just want to thank you for sharing your time here with me on Inside Timer today.
My name has been Jake and if you've enjoyed this meditation please consider leaving a review.
Or please consider leaving a follow here on Inside Timer.
But until the next one,
With love,
Jake.
