Evening Winddown Breathwork

Good evening,

Welcome to the evening wind down breath work.

This track is an opportunity to express pent up stress,

Anxiety,

And tension that has accumulated over the course of your day so you can breathe deeper,

Feel wider,

And transition into preparation for a restful sleep.

Throughout the first half,

You will be invited to use clearing breaths in and out through the mouth all the way down to the belly.

And during this phase,

Offer yourself permission to express the stress and tension in any way your body is asking for.

Be it shaking the stress out of your arms and legs or wiggling your shoulders and hips.

You may even find yourself wanting to use your voice or sigh or moan.

Giving yourself permission to express however your body needs to will begin to clear out space for how it is you really want to feel.

The second phase of the breath work will be a gentle breath in through the nose and out through the mouth,

Slowing it down and breathing back into your true self.

Let's begin.

Let's start by tuning in.

Take a moment to find a position of comfort and stillness.

Maybe it's lying down or sitting in a supportive seat.

Allow your body to be free of any blankets or restricting items so you are free to move your body a little.

During this experience,

You will be invited to express any stressful or stuck energy through movement and sound.

So you want to ensure that your space is safe to allow for this.

Once settled,

Begin to allow your eyes to soften.

Maybe they even wish to close.

Then gently begin to shift your awareness to the sounds around you,

Noting where you are in the room and what's just beyond your body.

Slowly begin to shift the awareness to the outline of your body,

Noticing what your skin is in contact with,

Any materials,

Clothing,

Bed,

Chair,

Mat.

Now allow your awareness to follow the breath in and out of your body.

Your chest,

Ribs,

And belly expanding and contracting with each pull and release of air.

Attune now to the sensations within your physical being.

Take note,

No stories,

No content,

Just the sensations themselves,

Tightness here,

Tension here,

Softness here,

And so on.

Just a brief inventory of any sensations witnessed in the body.

Next,

Attune to any emotions that are present.

Just the emotions.

Again,

No stories to dialogue,

Just the emotions.

Fear,

Regret,

Exhaustion,

Anxious,

Peaceful,

Calm.

Any emotions present in this moment.

Now ever so briefly,

Let your mind scan the thoughts and stories that are floating all around your mind.

We aren't going to stay here,

Just checking in.

And now notice how these three are connected and influencing each other.

Come back to the breath.

Bring awareness to the rising and falling of your chest and connect with what it is that you want to receive from this practice.

Come up with a one-word intention.

Likely it's the first word that came to you,

Beautiful.

Now in a moment,

The music will shift and you will have an opportunity to clear out all of that stuck energy and accumulated stress that is in the way of your intention.

When you clear off those layers of stress and tension,

Your intention is your natural state.

Let's begin.

Let's start the clearing breath in and out through the mouth.

All the way down to the belly.

That's it.

Find your rhythm.

What wants to move through you?

Use the breath.

Clear it out.

How does your body want to create space?

Use the breath to clear out the space.

Clear out the stress.

Clear out the tension.

Breathe into it and clear it out.

Let your body tell you where it is you're holding stress.

Where are you holding that stress so tightly?

Breathe into it and let your body move.

How does it want to move it out?

Shake it out.

Jump it out.

Go ahead and stand up if you need to.

Move around if you need to.

What sounds does your body want to make?

That's it.

Stay with it.

Stay with the breath.

Clear it out.

It doesn't serve you right now.

It served you once.

It doesn't serve you now.

Let it move through.

That's it.

Almost there.

Stay with it.

Shake it out.

Stomp it out.

Tone it out.

Use your voice.

Use your body to move it through.

Three more breaths.

Okay.

Let's slow it down for a breath hold.

Taking a deep breath in.

And let it all go.

Another deep breath in.

And let this one go too.

Then take a deep breath in and hold it at the top.

Connect with your intention.

What do you want to breathe back into all that space?

How do you want to feel?

Connect with that feeling.

When you're ready,

Let that breath go.

And breathe in the feeling you are wanting.

Slowing it down.

In through the nose and out through the mouth.

Just slowing it down.

Breathe that feeling into all of your cells.

Let it fill back up those spaces you cleared out.

Let your body fill up with that feeling.

Breathe it into every one of your pores.

Every bone,

Every fiber.

Breathe it in.

Slowing it down and breathing it all in.

Breathing in the feeling of love.

Breathing in any love that you have been lacking.

Love for yourself and all of your parts of you.

Breathing in love for others.

Slowing it down and breathing in more love.

How relaxed can you become?

Softening into your breath.

Softening into your gratitude.

What are you thankful for?

Breathe it into your body.

So your body radiates the frequency of gratitude.

Now slowly bring your breath back to neutral.

Bring your awareness back into your body.

Bring awareness to the back body,

Your spine.

And supporting you all day long.

And imagine that the most brilliant light is shining throughout your entire spine.

From the base of your neck,

Vertebra by vertebra,

All the way down through your tailbone.

Down through your legs,

This light continues to shine and extends down through your feet,

Through the floor,

And all the way down through the layers of the earth.

Connecting with the grounding,

Nurturing core of the earth.

Take a breath here.

Connecting with the earth's energy.

And pulling that grounding,

Nurturing energy back up through the floor,

Through your feet and legs,

Up through the tailbone,

Up into the spine and into the heart center.

Bring awareness again to the back body,

That light shining throughout your spine from the tailbone all the way up this time.

Up the spine,

Up through the neck,

Up through the head and out the crown.

Reaching far above and beyond to the greatest source energy.

Whatever resonates for you there.

Breathing in and connecting with that great,

All-knowing,

Vast energy.

Pulling that energy back down through the crown,

Through the head,

Down the neck and into the heart center.

And here at your heart center is the connection between the source and the earth.

You are the connection between the source and the earth energies.

Knowing,

Grounding,

Nurturing.

Take a moment now to place a hand on your heart.

And the other hand on top of that one.

Sensing into that center,

That center of connection.

Taking a deep breath in as you feel your chest push against your hand and your hand gently nurturing against your chest.

Feeling the head with the chin gently toward the chest,

Whispering to yourself aloud,

I am here for you now.

And I love you.

Again a deep breath in and letting it go.

Maybe begin to bring your awareness to the world around you.

Maybe now it's time for you to drift off to sleep,

Drifting into the dreams of who you really are and what you really want.

Or maybe you begin to notice the sounds in the room around you,

The sound of my voice.

Gently bringing awareness to this time and space.

Gently transitioning to the remainder of your evening.

It is an honor to be with you in breath today.

May peace be good to you.