If you're ready,
Go ahead and start by getting rid of any jitters that you might have.
Roll the neck to the left and then to the right,
Whatever you feel like you need in this current moment.
And then we'll start with three open mouth exhales.
So inhaling deeply through the nose and exhaling with an audible sigh,
Open mouth exhale.
Another inhale through the nose,
Filling up those lungs and let it all go with an audible sigh.
Just inhale here,
Deepest breath you've taken this morning,
Filling up all the crevices of the lungs and exhaling,
Let it all go.
Go ahead and seal the lips and flutter the eyes closed if they aren't already.
Begin to just tap into this current moment,
Whatever your reality might be.
Begin to take the role as the observer,
Observing your current states,
Allowing your breath to turn into oceanic waves.
And what I mean by that is simply allowing the flow to enter through the nostrils and back out through the nostrils as one continuous current.
Perhaps you might visualize an ocean tide coming in and going back out ever so gently,
Ever so fluidly.
What I like to do here to just bring ourselves back into our bodies is to scan our surroundings,
Maybe what sounds we hear in the distance or up close,
Any sensations that we feel in our physical body,
Maybe the presence of emotions,
Either negative or positive,
Allowing ourselves to notice what comes up without any judgments,
Without trying to grasp or hold on to these thoughts.
With each inhale,
We tap into this current moment even deeper.
And with each exhale,
We let go and surrender to what comes up,
Allowing our thoughts to dissipate,
Maybe we have some mental chatter,
Simply letting it all go gently,
Just as the tides of the ocean come in and recede,
Allowing our thoughts to do the same.
Breathing deeply through the nose,
Allowing our breath to nourish us and deliberately sending the breath on its way out through the nose,
Feeling a complete sense of relaxation from the crown of our head down into our feet or into our sit bones,
Whatever connects us with the earth below us.
Once we feel completely relaxed,
We feel ourselves melting into the earth.
I'd like to start us off with some Nadi Shodhana,
Which is alternate nostril breathing,
Taking a deep inhale together through the nose and completely emptying the lungs on the exhale.
Go ahead and bring your right hand up to your face.
Using the right hand,
You may choose to close off the right nostril with the right thumb so that your left nostril is open.
On the next inhale,
Breathe in slowly through the left nostril for a count of four or however long it takes to fill up your lungs.
Hold your breath at the top,
Seal the left nostril with the ring finger,
Release the right thumb,
And exhale through the right nostril for a count of four or however long it takes for you to empty out the lungs.
Hollow out the breath completely,
Holding at the bottom,
Then repeating by inhaling through the right nostril,
Slowly with intention,
Holding the breath at the top,
Sealing off the right nostril with the right thumb,
Releasing the left,
And exhaling completely,
Hollowing out the breath.
Again,
Holding at the bottom,
Inhaling through the left nostril,
Sealing the left nostril off,
Releasing the right nostril as you exhale,
Continuing on the cycle at your own pace,
Allowing the mental chatter to subside with each inhale and with each exhale,
Inhaling deeply with intention,
And exhaling,
Letting it all go.
For some,
This breath work might take a bit longer to fill up the lungs,
But knowing that the purpose is to be so in tune with your breath that you let everything else around you dissipate,
Slowing down the breath,
Slowing down the heart,
Slowing down the mind,
Regaining control over the mental chatter,
Over our own self-limiting beliefs,
Feeling this breath entering our nostrils,
Entering our body,
Fueling our minds,
And letting it go with intention.
At the bottom of the next exhale,
Wherever you are,
Allow your hand to drop back onto your lap,
Back onto your knees,
And let your breath return to a neutral pattern,
Just like the ocean,
Just like we began with.
But now noticing how your breath might have changed.
Is it more steady?
Is it fuller?
Can you inhale even deeper?
Even with your exhales,
Can you let go with more ease and grace?
Staying connected here to the expansion,
Noticing any sensations,
Any feelings of space,
Calmness,
Rest,
Allowing your breath to recharge and to focus your mind.
Ourselves this moment to simply repeat a mantra to ourselves.
I am able to live in my purpose with ease and grace.
Just allowing that to sink in for a moment.
And now taking one collective breath in through the nose,
Filling up all the crevices of our lungs and exhaling with an audible sigh.
Bringing our hands together at heart center,
Bowing our heads in gratitude for showing up today,
For honoring our truth.
Namaste.
