Hello and welcome to day four of Insight Timer's breath work challenge.
Time for a deep breath.
Inhale deeply and let out a soothing sigh.
Let's dive into today's session.
Welcome dear one.
This is Awadhi Nyong'o and I'm honored to spend the next few minutes together releasing our breath.
We're going to be taking a moment to get into a comfortable position,
One that allows you to breathe deeply and let the energy flow freely through you.
You may choose to sit up or lay flat on your back.
Have a journal or notebook ready as I will invite you to do some soul writing at the end.
We will practice two simple and yet powerful breathing techniques that you can return to anytime,
Anywhere and for any duration of time that works for you.
Gently close your eyes and start by simply bringing your awareness to your breath,
Noticing the sensations as you breathe in and out of your nose.
Now take a long,
Slow,
Deep breath in through your nose,
Filling your belly and exhale slowly through your mouth with an audible sigh.
Breathing in deep,
Soften with each exhalation and feel a wave of relaxation move through your entire body.
Repeat this three more times.
We will now do a one to two ratio breathing practice where the duration of your exhalation will last twice as long as your inhalation.
So if you inhale for a count of four,
You will exhale for a count of eight.
Listen to your body and choose a pace that feels right for you in this moment.
Breathing in and out through your nose,
Repeat this cycle five times.
Exhale to begin.
Surrender and allow yourself to be fully supported by the gravitational pull of the earth beneath you.
Every conscious breath you take is a chance to let go of what no longer serves you and create the space to receive that which nourishes,
Uplifts,
And expands you.
Your practice has power.
Our second practice is Brahmaripranayama or Bee Breath.
To do this practice,
You will inhale through your nose for a count of four,
Then use your thumbs or index fingers to block your ears by gently pressing on the cartilage.
And then breathe out slowly while making a loud humming sound like a bee.
It will sound like this.
Keep humming till you feel empty and ready to take your next breath in.
Move at your own pace and repeat this pattern ten times.
When you've completed ten rounds,
You will keep your eyes closed,
Relax your hands,
Release control of your breath,
And notice what there is to notice.
Allow yourself to sit in the vibration of the prana or energy you have created.
Let us breathe in and out for one cycle before we begin.
Breathing in deep and breathing out long.
Starting to begin.
Inhale.
Now bring your awareness to your heart center and continue to breathe normally without any effort.
Simply notice the space between breaths,
That momentary pause at the top of each inhalation and at the bottom of each exhalation.
Relaxing even deeper,
Embrace this moment of sacred stillness and silence.
From this place of stillness,
Reach for your journal and free write or draw whatever is alive and present in you right now.
Your soul's whispers are the voice of spirit.
Zetna,
Vibhettna,
The oil is within us.
Bless.
