A 10-minute guided somatic breathwork morning meditation led by Sophia. The practice includes two rounds of structured breathing (1: mouth in/out abdominal breaths; 2: nose in, mouth out with elongated exhales), breath-holds, intention-setting, a three-item gratitude prompt, and a grounding/expansion visualization using a golden-white light. The session closes with encouragement to use breath to reconnect and a respectful sign-off.
Chapters
Hello and welcome to this short daily somatic breath work practice. My name is Sophia. Please find a comfortable position. Either sitting down or lying down, whatever you prefer. Just a moment. We will move into our first round of breathing. So this is a short daily practice to set you up for your day. There will be two rounds of breathing. The first round, we'll be breathing in through the mouth and out through the mouth deep into our abdomen. It's going to look something like this. In the second round of breathing, we're going to breathe in through the nose and out through the mouth. Really elongating that exhale. We will have two breath holds, one in between and one at the end. Hold your breath for as long or as short as you would like. Find yourself in your space. Close your eyes. Start with just a clearing. Deep breath in and let it go. Another deep breath in and let that one go too. At the end, we will finish off with a short meditation to take you into your day. Taking one last deep breath in. And let's begin. I'll invite you to keep your eyes closed. Drawing that breath deep into your belly. Noticing if there's any areas of tension. Allowing yourself to move through through that tension and send your breath there. That's it. Keep going. Allowing yourself to shake your body out if that feels right for you. Moving. Move your body. Staying committed to your breath. That's it. Just a few more breaths. How can you expand a little bit more into your being? 3 more deep breaths in. Last one. That's it. Taking a deep breath in through your nose and let it go. Another deep breath in and let it go. Take your deepest breath in and hold this one at the top. Start connecting to how you want to show up for your day. How do you want to feel? What do you want to embody? What do you want others to feel from you? I'll invite you to connect to a word that represents how would you. How you would like to show up for your day. Good. Exhaling that breath. Let's slow it down. Recommit back to the breath. Deep breaths in through your nose and out through the mouth. Breathing in that intention. Breathing in how you want to feel. Allowing your heart to expand with each breath you take in. Connecting a little deeper to you. How good do you want to feel? Inhaling love. Inhaling peace. Three more deep breaths in. Take this last breath in and exhale fully empty. Empty, Empty. And hold. Empty for just a moment. Feeling your heartbeat. You are alive. Connect to three things you're grateful for in this moment. Small things. Big things, people. What are three things? When you're ready to take your first breath in, let that breath be a breath of gratitude. Gratitude for yourself and for showing up for yourself this morning and taking time to connect with you. On your next inhale, imagine a beautiful, golden, golden white light from the crown of your head, moving vertebrae by vertebrae, all the way down through your tailbone, out through the bottoms of your feet. And know that this light grounds you into the earth today. On your next inhale, follow that light back up from the ground, out through the crown of your head. Let it shine your light into source, into the universe, into God, whatever. You believe in something that is higher than yourself. And know that this light is expanding you. You are evolving every moment of every. And follow this last breath into your lungs, into you. Allow it to expand you. And just remember, anytime you don't feel like you are part of your body or connected to yourself, you have the breath to take you back into the present moment. Use your breath to stay connected to you. Your intention, from my light to your light. Have a beautiful day. Thank you for joining me. Namaste, Sam.
