Hello,
Welcome back.
I'm Sarah,
A somatic facilitator and coach,
Here to help you build nervous system resilience so you can live up to your fullest potential with ease and confidence.
I'll be guiding you through meditation,
Breath work,
Visualization,
And deep rest so that you can explore the pause between where you've been and where you're going.
Welcome to liminal space.
Take a moment to arrive,
Maybe you're lay down or seated.
Perhaps you make a few adjustments to make yourself the most comfortable you can be.
Settle into the earth beneath you.
Bones heavy,
Your muscles melting around them.
Supported,
You are here.
If it feels good to do so,
Allow your eyes to close or maybe soften your gaze.
In this guided breath work practice,
We'll explore how momentum doesn't need to be forceful to be powerful.
Instead of pushing or striving,
We'll work with the breath in a simple and supportive way that helps your nervous system to settle and to soften.
We'll be breathing with a steady consistent inhale while gradually lengthening our exhale.
The inhale will remain the same as the exhale slowly grows.
With that said,
If you've practiced with me before,
You'll know that everything I suggest is purely an invitation,
Not an instruction.
So find what works best for you today.
This practice helps signal safety to your body,
Encourages restoration and allows your body to come back into harmony.
There's nothing to achieve,
There's no perfect breath.
This is just an invitation to listen,
To accept and to release so that you can allow space for growth.
Momentum isn't always about speeding up.
It can be a slow building of resilience and reducing resistance.
So let each breath carry you forward in its own subtle way.
We'll be moving through three rounds of eight breaths.
The first round will be an inhale for the count of four and exhale for the count of four.
The second will inhale for the count of four again and exhale for the count of six.
The final round will inhale for the count of four and the exhale will be for the count of eight.
If you find it difficult to exhale through the nose,
Gently exhale through the mouth with pursed lips as if you're releasing your breath through a straw.
I'll be guiding you but a chime will replace my words as we move into the practice.
So as the external world starts to fade into the background,
Allow your awareness to slowly seep into your skin.
Your focus and your energy land on your breath.
Without changing your breath and releasing all judgment,
Start to trace the air moving through your body.
Notice what your breath is telling you about your internal state today.
And what did it tell you?
How is your interior feeling?
If your energy feels fragmented or scattered,
Call all your energy back into the core of your body and allow your essence to be restored in these next 10 minutes together.
If you'd like to sow a seed,
A sankalpa,
An intention,
Repeat this to yourself three times now.
And then when you feel called to do so,
Meet your breath again.
During this practice,
I invite you to breathe slowly,
Gently and expansively into your lower ribs.
A 360-dimensional breath moving the front,
The sides and the back of the body.
No forcing,
Pushing or urgency are required.
We'll take three clearing breaths before moving into the guided practice.
This is just a nice slow inhale.
We'll pause at the top and then we'll sigh out of the mouth.
When you're ready,
Inhale,
Slowly fill the lungs.
Pause at the top of your inhale and then sigh out of the mouth.
Inhaling and release.
Final time,
Breathing in.
Pausing at the top and then let everything go.
And just allow your breath to come back to its natural pace,
Its natural rhythm.
And then when you're ready,
We'll breathe in two,
Three,
Four,
Out two,
Three,
Four.
Inhale.
Exhale.
Breathing in two,
Three,
Four,
Out two,
Three,
Four,
Five,
Six.
Inhale.
Exhale.
Breathing in two,
Three,
Four,
Out two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale.
Exhale.
And then release all control of your breath.
It finds its natural pace and rhythm again.
And take a moment to notice what's shifted.
Perhaps there's a little more spaciousness within.
Gentle momentum is quiet.
It's supportive and sustainable.
A reminder that you don't have to force your way forward.
It can be delicate and considered.
Let today be an invitation to trust your own timing.
Release what isn't needed and allow movement to come from alignment rather than effort.
Remember your seed,
Your sankalpa.
Feel it take up space in your body.
And if you feel called to do so,
Bring a little movement back into your body.
Maybe twinkle fingers and toes.
Maybe even rolling head from side to side.
And then perhaps you flutter your eyes open.
Bring gratitude to yourself for pausing,
Listening,
And building momentum gently.
Carry this resilience with you for the rest of today.
Rest well,
And I'll see you next time.
