Breathwork & Gratitude Meditation

Hello you beautiful soul and welcome to Salvador Live's guided morning gratitude meditation.

My name is Salvatore Liberti and I will be your guide through this experience.

This is a fantastic way to begin your day with a powerful sense of deep gratitude for your life and everything around you.

We're going to begin right now with a series of breathing exercises designed to relax you into the present moment and activate your life force as we begin a process of visualization and wondrous feeling.

So now I invite you to find a comfortable place to sit or lie down.

Once you're there you can begin by taking a deep breath in through the nose and exhaling through the mouth.

Continue here breathing in through the nose and exhaling through the mouth.

With each breath becoming more and more relaxed and if your eyes are not yet closed you can go ahead and close them now on your next exhale.

As you continue to take deep breaths in through your nose and out through your mouth you begin to notice the sensations that come along with the breath as you feel the rush of air coming in through the nostrils,

Down the throat filling every corner of the lungs and on your gentle exhale through the mouth feeling the lungs empty and the air rushing out and falling out of the mouth like a waterfall.

That's it.

Keep breathing here.

Each inhale deeper than the last and each exhale longer than the last.

As you start to feel into the sensations of your breath and your body you allow your breath to become the bridge between your mind and your body in the present moment and your only job here is to simply notice.

Notice when the mind begins to wander as it surely will into thoughts,

Into memories,

Into what you have to do for the rest of the day and you can simply take all these thoughts and these to-do's and leave them outside the room that you're currently in behind a closed door as you come back to your breath.

Your only job here is to notice anytime the mind begins to stray away and when you do simply notice without judgment and loving acceptance bring your attention,

Your awareness back to the breath,

Back to the present.

As you keep breathing here in through the nose and out through the mouth.

If the mind has began to wander simply notice and bring it right back to the breath.

That's it.

On your next inhale taking a deep breath in through the nose and on your exhale letting go through the mouth and feeling your shoulders dropping away from your ears,

Your forehead softening,

Your jaw loosening,

Letting all the tension go and now we're going to take three deep breaths in through the nose out through the mouth.

So taking a deep inhale in through the nose,

Holding at the top and on your exhale with a sigh and a sound,

Two more inhaling in through the nose,

Holding at the top,

Catch a worry,

Catch a thought,

Catch a fear and then let it go through the mouth.

One more time inhaling in through the nose,

Holding and let it all go.

Now continuing to breathe here but switching breathing in through the nose and out through the nose and as you do this you begin to notice the subtle differences between the two breathing patterns.

The first one relaxation technique and now we're beginning to energize the body,

Your energetic field.

As you breathe in and out through the nose steady and slow.

Once again noticing the sensations in your body as you breathe and if the mind begins to stray away again simply notice and bring it right back to the breath.

Your full awareness on the rush of air in through the nostrils filling all four corners of the lungs and exhaling through the nose as you feel your shoulders dropping even farther away from your ears and your body relaxing.

And once again beginning to notice if the mind has began to stray away bringing it right back to the breath,

Back to the present.

Each time you do this the better you get at staying present,

Staying out of the mind and in your body.

Keep going and continue breathing here in and out through the nose.

Now in just a moment we're going to begin what's known as the breath of fire,

Kapalabhakti.

This is a pranayama breathwork technique designed to activate your life force,

Your Kundalini energy located at the base of the spine.

This breathwork involves sharp and powerful inhales and exhales through the nose exclusively that sound like this.

We're going to do 33 of these breaths.

I'll count for you.

And the important thing to remember here,

One,

Two,

Three.

The important thing to remember here is that the body loves rhythm.

Speed does not matter but rhythm is important.

We're going to take 33 sharp inhales and exhales in and out through the nose.

After 33 we're going to inhale all the way in holding the breath at the top and as you hold that breath you lift from the pelvic floor squeezing the kegel muscles,

Squeezing and lifting the base of the spine and sending that life force energy upwards spiraling up your abdomen,

Up your chest,

Up your throat and looking up into your third eye and up and out the crown of your head.

So breath of fire,

33 breaths in and out through the nose using the belly to breathe.

After 33 inhale deep hold and lift and squeeze and feel the magic.

We now begin the breath of fire.

Inhale all the way in the deepest inhale so far.

Hold it and as you hold you lift from the pelvic floor squeezing the kegel muscles sending that energy spiraling upwards your spine,

Up the abdomen,

Squeeze the lower abdomen,

Squeezing the chest,

Up the throat feeling it rise looking up into the third eye and up and out the crown of your head like a beam of light like a fountain of energy and keep holding here for as long as you're comfortable.

Feel the magic.

Keep holding,

Keep squeezing,

Keep lifting and looking up.

And when you're ready release through the nose and continue breathing here in and out through the nose.

You may feel light-headed,

You may feel tingly,

That's perfectly okay.

Feel the magic and feel the difference now.

The deeper you go the better you feel and the better you feel the deeper you go.

As you continue to breathe in and out through your nose I want you now to bring your awareness into your heart center.

And your heart,

That's it.

And in your mind's eye you begin to notice that there is a faint glowing orb of energy right at the center of your heart.

The color of this light,

Of this energy can be pink,

Purple,

Green,

White,

Gold,

Whichever color you choose is right and perfect for you.

And the way this energy works is the more gratitude,

The more love,

The more joy you can feel in your heart,

The brighter and more intense it glows.

So as you feel into this orb,

Feel into your heart center.

I now invite you to bring in the first aspect of gratitude.

This is gratitude for yourself.

Begin to see your achievements throughout your life,

The progress that you've made from the person you were yesterday to the person you are now.

Starting to feel gratitude in your heart for your work ethic,

Your dedication,

The love you share with others,

The impact.

That's it.

Seeing whatever you need to see,

Hearing whatever you need to hear.

As that feeling at the center of your heart and that light glows even brighter,

As you feel more and more gratitude for your life,

For the opportunities that you've created,

For the opportunities that you're calling in.

That's it.

Finding a deep sense of joy and being exactly who you are,

Deep sense of self-love,

Gratitude for your experience.

That's it.

Even more intense now,

Find more things about yourself to be grateful for.

That's it.

See whatever you need to see.

Now lock that in,

Anchor it into your heart,

Into that light.

As you now bring in a second aspect of gratitude,

This time it's gratitude for the people in your life.

In your mind's eye,

You may start to see your loved ones,

Friends,

Family,

Partners.

See everybody who brings in joy,

Brings in kindness to your life,

Who shares their time,

Their energy,

Their love with you.

Seeing them in your mind's eye,

See their eyes looking at you,

Their faces smiling,

Their warm energy filling your heart and that sense of gratitude and joy doubles in intensity now in your heart.

Feel that light get even brighter,

Double in brightness.

That's it.

As you keep seeing the people who are bringing so much into your life and combine that with the first aspect of gratitude,

Make it that much stronger.

And as you anchor that second aspect of gratitude in,

I invite you to bring in now a third aspect of gratitude.

This time it's gratitude for your environment.

As you begin to see the abundance of trees outside,

The abundance of birds,

Of animals,

Feeling thankful for the roof over your head,

For the food in your kitchen,

For the abundance that surrounds you,

Whether big or small.

That's right.

Feel that sense of joy for where you live,

For your city,

For your state,

For your country,

For this planet earth,

The perfect mother,

A home to us all.

And you combine that third aspect of gratitude with the other two as that energy,

That intensity in your heart,

Triples,

Getting even brighter,

Even stronger now.

Feel all three at once.

That's it.

Feel all the joy,

Feel all the love deep in your heart and anchor that feeling.

The more intense it gets,

Maybe a smile comes to your face.

That's it.

And I invite you now to bring your hands over your heart,

Right over left and press into your heart.

Take a deep breath and feel that gratitude anchored at the center of your heart.

This is where you live from.

And you know that you can always come back to this feeling,

To this place anytime,

Just like that.

Taking a deep breath into the heart,

Pressing the hands in and saying,

Thank you.

You can stay here for as long as you like.

Gently,

Slowly coming back into your body,

Back to the room,

Wiggling your toes,

Shaking your hands out and opening your eyes whenever you're ready.

Welcome back.