Reset: 30 Minute Breathwork Practice

Hi there and welcome to this 30 minute meditation.

And we're going to start out just by getting a little bit present.

Creating a little bit of space for our time together today.

And to do that you just lie down on your yoga mat or your floor or your bed or your couch.

And you can lie flat on your back if you have any lower back tension.

You can put your knees up to take some of the pressure off.

And for this practice as always it's best if you're able to lay your head back as flat as possible.

Leaving the throat open.

And for this next couple of moments really take a moment to feel your weight pressing down through the floor onto the earth.

And let's all take a deep breath.

So nice deep breath in.

And you can release with a sigh.

And with that sigh you're just coming even a little more into your body.

Really feeling any places that aren't connecting fully with your surface.

Anywhere you're holding any tension.

And even before we start the practice we want to get in the habit of just accepting these sensations as they are.

We don't need to change anything.

And again just take a nice deep breath in.

And let it out with a sigh.

And with that sigh we're just letting go of anything that is not this practice.

And just before we start take a moment to set an intention for your practice today.

My intention here is to help create a deeper sense of connection.

Letting go of the division between the mind and the heart and the body.

Helping forge stronger connections between us as human beings,

Between us and the universe around.

And in the process of that we might need to release some anxiety or stress or old stories and emotions that are no longer serving us.

Take a moment and see what intention may be coming up for you.

And again last time nice deep breath in.

And release.

Letting go of any expectations or judgments.

And maybe if you want to you can repeat out loud,

It is safe for me to be in my body.

Or it is safe for me to be completely present in this moment.

And here we go,

Let's start the practice.

Remember we're breathing all through the mouth,

A deep inhale to the belly,

An inhale to the chest,

And an exhale.

So here we go.

And keep going these first five to seven minutes or so,

Your only job is to keep breathing.

Getting a nice steady rhythm going as you fill the belly,

Fill the chest,

And release on the exhale.

And you'll feel a little bit dizzy right here at the start.

And that's fine,

Just breathe right on through it,

That's just your mind.

Holding on to a bit of control.

And don't be afraid to really fill up the belly taking in maybe five or six percent more air.

There's a spot about two inches behind the belly button and two inches below.

You can really inflate like a balloon before inhaling into the chest.

Alright stick with it and if your mind is really struggling with you and you're wondering,

What am I doing?

Is this going to work?

Is this getting uncomfortable?

That's fine,

You can just allow your mind maybe to focus on the breath counting with each inhale and exhale.

One,

Two,

Three.

Starting to let the body relax even more with each exhale,

There's a falling away.

And we can bring now a little more awareness to the breath.

This is not just oxygen moving through your body,

It's energy and that energy connects you.

With everything around you there's a constant exchange.

So you can imagine that there are roots that are growing very gently from your back down through the ground into the earth.

Creating this network of connection.

And with each exhale,

You can imagine old spent energy just dropping down through those roots into the earth.

And with each inhale those roots are in touch with the very core of the earth,

The fire that burns at the earth's core.

They're in touch with all of the underwater springs.

They're in touch with all of the trees.

And so with each inhale you can ask all of those entities for support,

The water,

The fire,

The earth.

Allowing their energy to feed up through your roots and really start to fill your body.

So each breath is an energetic exchange.

And some of you may be feeling energy start to move,

You may feel a little bit of tingling in your hands or your lips.

And some of you may be starting to feel a little bit uncomfortable,

A bit of resistance.

There may be tightness in the lower back or the shoulders.

There may be some constriction in the chest or solar plexus and that's fine.

Remember that you're safe if you're feeling resistance.

Just keep breathing.

Allowing the breath and the energy of the breath to move into those areas.

You can imagine it like water washing gently over a stone.

Gently eroding that resistance.

And you're doing great.

You may be starting to feel emotions moving.

A lot of times we stuff emotions way down into the belly and when we do this practice those emotions can get stirred up.

And it's safe to let those come up so you may find yourself crying.

You may find yourself with a huge urge to laugh.

You may find yourself needing to release with a scream.

And it's fine to do that.

If you're somewhere that people might hear you,

You can just put your arm over your mouth and scream into that to muffle it a little bit.

What old stories,

What old illusions are you holding onto that it might be time to release today?

Any old stories that you're not enough?

That you're broken?

Anything that tells you you're somehow unworthy?

There may be an opportunity to release those today.

To invite a new story in.

Those old stories have been keeping you disconnected.

They've been keeping you small.

And it may be that at one time you needed to stay small to survive but not anymore.

And stay with the breath.

Some of you may be feeling a lot of resistance come up right now.

Some discomfort,

Maybe even some pain.

Remember you're safe in your body.

If these things come up,

It's the exact right thing for you in this moment.

Just keep breathing.

Be very gentle with yourself.

And if you want to,

You can maybe just say out loud,

It is safe for me to be seen.

It is safe for me to be heard.

Great.

Now staying with the breath,

We're moving into the second phase of the practice now where some of the hardest work is out of the way.

The work phase is done and we're moving into a more feminine or receptive phase of the practice where we can allow the breath to guide us a little bit more deeply.

So you can imagine this energy,

The breath that has a quality to it,

A light,

A color.

For some of you it may be a sound.

Allow that to be real for you in this moment.

And you can allow the breath to penetrate more deeply.

Really moving down through the cellular membranes to the nucleus and the protons and electrons.

Increasing the vibration of the cells.

And you get to decide how deep you want to go.

For some of you,

It may be time to release a little bit of more anxiety,

Some of that stress or anxiety that's been holding you back.

You may be feeling that in your chest.

And so you can breathe even more deeply into the upper chest.

Remembering that with each breath you are connecting more deeply with yourself,

More deeply with the world around you.

Good,

You're well over halfway through with the active part of the practice.

I'll have you breathing for about five or six more minutes.

This is your opportunity to really let go of control,

To let each moment unfold into the next without any agenda or expectation.

Fear can transform to tears,

Grief to joy.

All of these emotions,

All of these energies are connected at an elemental level.

And you are built to experience all of them.

So you're invited to let go a little bit more,

To stay with the breath just a few more minutes.

To allow yourself to become a conduit for energy.

So with each breath you're breathing all the way from the bottom of the feet to the crown of the head.

Allowing yourself to be a point of connection between the core of the earth miles and miles below.

To the stars burning high above in the cosmos.

Let that connection be real.

So you're not alone in this practice,

You are fully supported.

And some of you may feel the presence of gods.

You can call them angels,

Entities.

I like to think of them as your biggest fans.

And so if you're feeling challenged right now you can call on them for support.

And just a couple more minutes with the breath.

And there's an opportunity to go even deeper.

What is a time to release,

To let go of?

What don't you need anymore?

You don't need any permission to let it go,

You don't need any permission to start to remember who you are.

It can happen right now with this breath.

Great,

Just a few more breaths.

Really letting the breath soften.

It's like the breath is breathing you.

Let it be easy,

Let the heart open.

Imagine it unfolding like a flower,

Each petal filled with light.

Notice what's around that flower.

Maybe a beautiful pool of energy.

You're safe to take in as much as you want.

And about two more breaths.

And now you can transition to the resting breath.

So it's just a single inhale into the belly,

Still all through the mouth.

And release.

The work part of the practice is over.

Everything falls away.

The body falls back even further.

The tongue can pull at the back of the mouth,

The eyes relax,

Rolling back into their socket.

This is your chance to receive,

To allow all of the barriers to fall away.

The body,

The mind,

And the heart,

The spirit,

All coming into balance and merging the barriers between you and the world around you,

Falling away.

So with each breath you are in a dance with the whole universe.

It's all moving through you.

And we'll be in this place for about five or six minutes.

It's a very sacred space to explore.

And in this space,

You may be able to feel and remember who you are,

The reason that you decided to be incarnated at this time.

That spark of genius that only you can share and it may come to you as a feeling,

An image,

A color.

Just allowing the breath to bring you back to your center.

Knowing that it is safe to receive support,

It is safe to receive love.

You are enough.

Just by showing up,

Just by breathing,

75% of the work is done.

Good job.

Remembering in these last couple minutes what it is to be free.

How it feels to expand up off your body.

Allowing your energy to expand around you a beautiful shimmering orb of light.

Filled with all of the power that you carry.

And that energy can expand out through the room you're in,

Through your neighborhood,

Your city.

Out over the oceans,

Down to the center of the earth and up to the furthest reaches of the cosmos.

And your awareness can be in all of these places so you can both be in your body and in the stars looking down at yourself,

Suffused with energy and light.

And we'll stay here for another couple of minutes.

Good.

You can transition the breath to a more neutral,

Natural place.

Maybe inhaling through the nose.

Still keeping the mind in neutral.

And really slowly and gently you can start to come on back to your body,

Bringing your fingers into movement and be wiggling them,

Wiggling your toes,

Your hips.

Coming on back to the room.

Being very gentle with yourself.

And when you're ready you can roll on over to your side,

Bring your knees up towards your chest.

Give yourself a hug,

You deserve it.

You did great work today.

And when you bring yourself up to seated,

Just be very gentle and send a lot of gratitude to yourself for showing up to this practice.

I'm really grateful to you for doing this work.

And remember to drink a lot of water,

Write down any insights,

Images,

Anything that feels important to you in this moment right after the practice.

I urge you to write it down.

It may feel like you'll never forget it,

But you will in about 30 seconds.

And you can return to this meditation as often as you'd like.

Thank you for spending time with me today and I hope to see you again soon.

Have a beautiful day.

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