Hi friends,
My name is Leila.
This is going to be a short breath work practice you can do anytime when you really need to reset and shift your energy around.
We're going to do three rounds of active breathing,
About a minute and a half each,
And we're going to be taking breaths in through the nose or in through the mouth depending on how intense you want this experience to be today.
For a softer experience,
Inhale through the nose.
For a more intense experience,
Inhale into the mouth.
The breath is going to sound something like this.
You can go as fast or as slow as you want.
Slow for lower intensity,
Fast for higher intensity.
Wherever you are,
You're going to ride your body like a wave and breathe through whatever emotion that starts to come up as you breathe this way.
To begin,
You can lie down or come to sit up in a comfortable seat,
Whatever feels more nourishing for you today.
Take a moment to roll your shoulders back,
Roll the neck around,
And move your body in any way that feels nourishing,
Allowing yourself to move stuff around before you find stillness.
With your next breath in,
Find stillness.
Breathe in through the nose.
Take a deep exhale out the mouth.
Drop in to your physical body one more time,
Just like that.
Big breath in through the nose.
With your exhale,
Rest the entirety of your awareness on the breath.
We're going to start our active breath for practice,
Round one.
Breathe in through the nose or mouth and breathe out.
You can keep this breath with your own pace,
With your own breath,
Riding the body like a wave and noticing the circular motion of the breath.
The breath doesn't have a beginning or end,
It's just moving through you.
As you breathe this way,
The eyes can turn in and up to the brow and the tongue can come into the roof of the mouth,
So you're taking a really meditative face posture here.
Observe yourself breathing as you watch the energy moving through you and out of you.
Last 20 seconds here,
You got this.
In 5,
4,
3,
2,
1.
Take a big full inhale in through the nose and follow the breath all the way from the tailbone up to the crown of the head.
And when you reach the top,
Pause there.
Hold the breath in.
Focus on your third eye and allow the body to be soft as the shoulders relax.
Try to keep the awareness internal.
Take a deep full exhale out the mouth,
Blow out all of your air as you feel the belly suctioning into the spine and hold the breath out.
Now try to hold the breath out for 30 seconds.
If you need to breathe in at any time,
You can breathe in,
But try to hold the breath out and allow the mind to remain calm in this out hold.
If the mind starts racing,
Just let it know that it's going to be okay and you're safe to hold the breath out.
Take a big inhale in through the nose and round to breathe it out.
Coming back to the active pattern of breathing,
Keeping the eyes closed if they're not so already,
And starting to ride the breath back like a wave.
Letting yourself know that it's okay if you experience any physical changes at this point of practice.
Maybe you start feeling a temperature change in the body,
A tingling sensation in the hands,
In the mouth,
The face.
It's all completely normal.
Just keep breathing and if at any point this all becomes too intense,
You can always slow the pace of the breath.
All of these physical manifestations are how energy moves in and out of the body.
So it's just the breath doing the work.
You're completely safe here.
Keep it going for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Take a big full breath in through the nose.
Biggest breath you've taken in all practice.
Fill up the lungs,
Fill up the chest,
Fill up the shoulders,
The throat,
The head,
Everything with oxygen.
Hold the breath in.
I'm going to try to hold the breath in for 40 seconds.
Eyes turn in and up to the brow.
Move the attention inwards.
Noticing the prana,
The life force that circulates through the body.
Noticing the molecules,
Noticing the sensations in the physical body.
In 10 seconds,
You're going to let out a big sigh out the mouth.
8,
7,
6,
5,
4,
3,
2,
1.
Deep full exhale out the mouth.
Let it go.
Make a sound.
Let it go.
Make a sound.
Breathe all of your air out until the belly suctions into the spine and you become this empty vessel.
When you reach that point,
Hold the breath out.
Try to really relax around this breath out hold.
Releasing any tension in the jaw,
In the forehead,
The cheeks.
Allowing your awareness to shoot outside of the body so you feel your aura becoming bigger and bigger in all directions.
Try to hold the breath out for a little longer here.
5,
4,
3,
2,
1.
Take a deep inhale through the nose and round 3.
Keep it breathing.
Let's go.
And as you breathe here,
Maybe you think about something that you're no longer taking with you after this practice.
Maybe that's a mental pattern,
A habit,
Something you're trying to let go of.
For this last round of breath,
Maybe you start to go a little bit faster.
Maybe you start breathing in through the mouth and out through the mouth to make it a little bit more intense based on how you're feeling right now.
Or maybe you start taking things slower.
Calming the nervous system down.
Making the practice your own and breathing in a way that really feels like you're listening to your body.
Maybe the exhales become a little bit more audible.
As you really allow energy to move around.
As you really allow your being,
Your body,
Your mind and spirit to shift to a more positive,
To a more high vibrate.
I'm going to take a deep full breath in 5,
4,
3,
2,
1.
Take a big inhale in through the nose,
Filling up the entire body with air.
Visualizing the oxygen moving through the legs,
The arms,
The head as your entire vessel becomes full and you hold the breath in.
We're going to try to hold this for about a minute.
If you need to exhale,
You can slowly exhale anytime.
Do your best to hold.
Keep the attention and words.
Now meditate on your third eye.
Last 30 seconds.
Last 5,
4,
3,
2,
1.
Let out the big sigh out the mouth.
Reach the bottom of the exhalation.
Try to hold the breath.
Finding the internal calm,
Internal stillness and reminding yourself that you're completely safe.
I'm going to be here for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Take a deep full breath in through the nose and exhale out the mouth.
You can slowly come back to the natural pattern of your breath.
Giving yourself a few moments here in meditation to reflect upon your practice,
To reflect upon your breath and anything that came up during the last 10 minutes.
Thank you so much for breathing with me today and I hope you enjoy this new state of being.
Namaste.
