Hello and welcome to this guided breathwork session.
My name is Jake and today we're going to be taking part in a short breathing session that will help us to find some more peace,
Calm and stillness.
Our breath is a powerful tool in shifting our state of consciousness and today we're going to be working on deepening and slowing down our breath in order to return to our centre.
So wherever you are,
I'd like you to find a comfortable position either laying down or sitting upright in a chair.
I'll invite you now just to close down your eyes.
Begin to close off your external world and open up to your internal world and to begin you're simply just going to become aware of your breath.
Can you feel the cold air rise or may fall?
Start to become aware of what's moving in your body as you inhale.
Each inhalation is an expansion and a growth.
Each exhalation is a softening.
We're not changing our breath,
We're simply becoming aware of each inhale followed by the exhale.
So now I would like you to move your hands towards your ribcage,
Giving yourself a soft hug and as you inhale I want you to feel your ribcage expand in each direction and as you exhale it begins to move backwards.
Breathing in,
The lower abdomen rises,
Feel the ribcage expand,
Exhale you soften.
Make each inhale and exhale as slow as you possibly can make it with a slight pause at the top.
So we're breathing in,
Pause,
Breathing out,
Find your rhythm here.
I want you just to focus on a long slow controlled breath.
With each exhale you sink deeper and deeper into a state of pure relaxation.
Feel the jaw get loose,
There's no clinging around the eye sockets,
Everything is nice and soft,
Nice and loose.
With each inhale you expand,
Feel the ribcage move out in each direction.
We exhale to let it all go.
Weight on your shoulders that you've been carrying all day,
Lighter and lighter.
Knowing that it's perfectly okay if the mind wanders,
The only thing that is constant is the inhale and soften.
There should be no tension,
No strain,
No effort,
We're simply just breathing in and out through the nose.
Asking yourself what can you let go of,
What do you no longer need and just use the breath now just to wash it all away,
Allowing the body to get lighter and lighter,
Sinking deeper and deeper into a state of pure relaxation.
We have a few more breaths now in this cycle so really make use of each inhale you expand,
And each exhale you soften.
And now on your next exhale you're going to breathe all the way out,
We're going to hold our breath here at the bottom of the exhale,
Holding now for ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Take a big inhale.
And exhale,
Hold now at the top for ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
And now just allow the body to relax,
Allow the body to return back to its normal breathing,
There's no control,
Simply just be.
Allow the sensations of the technique to take place.
Bringing your awareness now to your body,
Asking yourself how do I feel?
Start to notice,
Notice any change,
Notice anything different going on for you.
And just to round off this practice we're going to take three cleansing breaths,
Inhaling through the nose and exhaling through the mouth.
So wherever you are on your breath,
I want you to breathe all the way,
And together we're going to inhale and exhale.
And inhale,
Last breath,
Breathing in,
Let it go.
And just sit in this feeling,
And notice anything that's coming up for you.
You don't need to react,
Just simply observe.
Begin just to open up the eyes,
Back in,
Yourself up to the world,
Looking at it through the eyes,
More calm,
And have more peace.
Thank you for joining me here today,
This breathwork meditation.
I would be really grateful if you could leave a review here on Ensate Tabor.
Until next time.
