We'll begin today by taking in one deep breath through the nose,
Fill the belly,
Fill the chest and exhale all the way out to the bottom.
The eyes closed down.
Connect to that leader that you know you're capable of being to the role model in your world to the example for those around you and allow one word,
What kind of leader,
You know,
What's the one quality or the one characteristic that you believe you exemplify as the best leader.
And maybe if you don't do it right now,
It's one that you want to.
Is it a compassionate leader,
Loving leader,
Gentle leader,
Strong leader.
What's that one word for you.
Allow that to come to mind and begin to feel that in your chest,
How you would operate.
If that was your,
How it would feel to be that example,
Example of that in your world today.
Let's take another deep breath in through the nose,
Fill the belly,
Fill the chest and exhale with a sigh.
Checking in on your physical body.
Notice what sensations are present right now.
Scanning from your feet all the way up to your head,
Checking in on where there's tension,
Pressure,
Soreness,
Becoming aware of what's going on in your physical body right now.
As oftentimes emotions will present somatically first in a tactile sensation that we can pick up on and that will inform us as to what's actually going on,
Maybe in our emotional world,
But also in our mental world.
So we start with the body.
Now inviting you to check in on the mind,
Take a snapshot of the last couple of hours.
What's the quality of your thoughts been?
What's the quality of your thoughts been your mental world?
You're just observing it,
Not here to judge it.
If it's been critical or harsh or chaotic and same,
If it's been encouraging and peaceful,
Present and joyful,
Just notice.
Okay.
Look at that.
Taking a deep breath in through the nose,
Fill the belly,
Big exhale,
Placing a hand over your heart,
Checking in on your emotional body.
What emotions are present for you right now?
As you begin the day,
As you begin this practice,
As you arrive here today to slow down,
To connect to your body and your breath,
What are you bringing with you emotionally?
Name it out loud right now.
I'm feeling together,
Taking in one more deep breath all the way in pausing at the top.
Take one more small sip in and exhale.
We're going to begin this clearing round.
I'm going to breathe for a minute and a half big,
Active inhales into the belly and then passively exhaling.
It will look and sound like this.
So we just breathe deep into the belly through the mouth and the exhale.
We drop without effort.
It just falls on the exhale.
I want to use this to clear any doubt,
Any fear,
Any anxiety,
Any worry that you may have of showing up as this leader in the world,
As this version of you that is a role model,
An example.
A part of you may have to die for you to show up this way.
You may have to let go of an old version of yourself to show up this way,
But bring to mind one thing that you want to release.
What is the one thing that you want to release that will allow you to step into your leadership,
Into your greatness,
Into your most radiant expression?
Maybe it's fear,
Doubt,
Anger,
Uncertainty.
Allow your subconscious to hold that as you drop it.
And we begin this breathing segment,
The clearing round begins in three,
Two,
One.
Inhale in belly,
Chest,
Clear.
In belly,
Chest,
Chest.
Clear.
In.
Clear.
In.
Clear.
In.
Clear.
In.
Clear.
In.
Clear.
In.
Clear.
Keep going.
Continue breathing at this pace.
More important than the speed is the depth in which you draw your inhale.
Keep going.
Clearing out everything that no longer serves you that's standing in the way between you and your most loving,
Radiant,
Patient expression of a role model,
A leader,
An example in this world.
Keep breathing.
Just a few more here.
Inviting you to use sound for the next couple of exhales.
Use a sigh,
A moan,
A grunt,
A scream.
Three more.
Two.
One.
All the way out.
Exhale to the bottom.
And inhale all the way in,
Holding at the top of the next inhale.
Pause here.
Bring your awareness into your body.
Notice the sensations arising and connect to who you want to be.
Connect to how you want to feel.
Holding here for 20 more seconds.
Together,
We're going to release in three,
Two,
One,
Big exhale all the way out.
Letting go of the breath.
Switching now to nasal breathing.
We're going to inhale for three,
Exhale for six.
Long,
Slow,
And controlled on the exhale.
We're going to breathe in the life,
The energy of the leader we want to be.
So beginning this connecting sequence now in three,
Two,
One.
Inhale through the nose for three,
Two,
One.
One.
Inhale through the nose for three,
Two,
One.
Exhale out the mouth for six,
Five,
Four,
Three,
Two,
One.
Inhale three.
Exhale six.
Inhale three.
Exhale six.
Inhale three.
Exhale six.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Feeling everything.
Slow down,
Unwind,
And relax.
Inhale.
Feel the pleasure and filling your lungs and exhale.
When your breath slows down,
Your heart rate follows and your breath slows down.
Your ability to be patient,
Calm,
Grounded,
And present all increases.
Inhale three.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Keep going with this breathing pattern.
Handing it over to you now for a few minutes to breathe in and then to lengthen and elongate the exhale.
Inviting you to stay present with your breath.
If you find your mind wandering,
Gently usher it back either onto the sensations in your body,
Noticing how you're slowing down,
Unwinding,
Creating peace in the body,
Or you can bring your awareness onto your breath to stay present with it.
Take the next two minutes here and just breathe in a way that feels best for you where the long exhale is longer than the inhale.
Now taking one more breath in all the way to the top and exhaling all the way out to the bottom for a hold.
When you reach the bottom,
Pause here,
Hold for 10 seconds and just bask in the stillness,
The emptiness between breaths.
Three,
Two,
One,
Inhale in and letting go of the breath altogether.
Allowing your control of the breath to be relaxed as you just sit back and witness what's going on inside your body.
Notice the sensations now as your breath finds its natural rhythm.
How are you feeling physically?
What are the tactile sensations and this the experience you're having in your physical body?
Name two or three things you can feel right now.
Maybe it's a change of temperature or where tension has dissipated.
Where tension has dissipated,
Where there's space in your body to show up.
Exactly how you want to show up,
Whether that's calm,
Grounded,
Focused,
Present,
Loving,
Patient,
Soft,
Empathetic,
Courageous.
Checking back in with your mental body.
Take a deep breath in,
Deep breath out.
How is your mind?
And finally,
Bringing back your intention of how you wanted to show up in the world,
The leader that you wanted to be today.
Bring that word back into your awareness.
And feel that now in your chest.
Feel yourself being that person today,
An example,
An embodiment of this quality.
Take a deep breath in,
Feel it in your chest.
Imagine yourself walking around the world,
Exuding the energy of the world.
Take a deep breath in,
Feel it in your chest.
Imagine yourself walking around the world,
Exuding this quality.
Deep breath out.
Taking a moment to thank yourself for showing up here today for this practice.
Give yourself a little internal high five.
And when you're ready,
Find some gentle movement in the body,
Coming back into the space and walk out and lead.
