A 30-minute guided breathwork session focused on acknowledging, feeling, and transforming grief into gratitude. The facilitator leads paced nasal and mouth breathing rounds (gradually increasing speed), breath-holds, humming exhalations, and prompts for body relaxation and integration—encouraging participants to sit/lie comfortably, notice bodily tension, welcome emotions, and finish with gratitude and integration.
Chapters
Foreign.
Welcome, all of you beautiful breathing people to another guided breath work session. In today's journey, we're going to be slowing down to acknowledge and to feel some grief. We live in a world that tells us to power through our losses, suppress emotions, and to always stay productive. But eventually, these suppressed feelings are going to catch up to us in the form of burnout, illness, fatigue, and much more. So we often think of grief as only for funerals or for people dying. But in reality, we actually grieve more often than we think. It could be the grief of a friendship that quietly just drifted apart. The sadness of leaving a home that you loved and lived in for many, many years could be mourning a version of yourself that no longer exists. It could be the loss of your health or even the loss of innocence you had as a beautiful little child. So instead of running away or suppressing these feelings that society is kind of telling us to do today, we're gonna breathe into them. So another way to look at this grief is that it's something that you deeply cared about, which is beautiful. The sadness you feel, it's actually proof of love, you know, it's proof that you connected, that you lived and that something mattered to you. So today we're gonna use the breath in a rhythmic way, starting each round by inhaling through the nose, the nice, gentle exh. Exhale up the mouth as you sigh. So we'll start slow and then we'll speed up. And about halfway through, we'll shift from nasal breathing to mouth breathing, allowing us to go a bit deeper, to shift out of this overthinking mind and to tap into our body, allowing us to transmute these feelings and the feelings of gratitude, being able to say thank you for the experience of having loved something that much. So let's breathe. Let's feel the loss, and let's find the gratitude hidden inside. So find your way to a comfortable position. The session is best done lying down, but do what feels right. And after each round, we'll hold our breath. After the inhale, feeling the expansion, allowing us to go a bit deeper in our process. So let's arrive to our space. Relaxing your body, bring a gentle smile to your face, allowing your body to feel safe and relaxed. And we'll begin with the first round of breathing. Inhale through the nose. In three, two, one. Beautiful inhaling. Starting with your lower belly, feel the expansion of the ribs, the back, the chest, and exhale, releasing tension in the body. Inhaling slowly, filling your being, releasing tension. Inhale and exhale.
3, 4, and 2, 3, 4. And 3, 4, 3, 4.
Beautiful work, everyone. We're gonna speed up the breath, following the rhythm fully in, hiding in energy, and letting go of tension, bearing our breathing muscles for this journey. All right, two more of these nasal breaths, and we're gonna move on to mountain breathing. In three, two. Now, inviting in feelings, letting go of tension in. And now deep breaths. Relaxed exhales.
Sam.
And let's continue to feel as we move on to our final speed of breathing. In three, two, one. Beautiful. Breath deep. Yes.
Beautiful. Beautiful.
You are. Okay, you're almost done with the first round. Five more breaths. Three, two, Last one. All the way in. Hold your breath at the top. See if you can relax your jaw, relax your shoulders. Just peeing whatever you're feeling in this moment.
Sa. Sam.
Beautiful. Now we're gonna exhale with the side. Yes. Inhale through the nose. Another side, letting go. Beautiful work, my friends, let's get ready for the second round of this journey of feeling. Again, we'll start with nasal breathing. Nice and slow. In 3, 2, 1.
And now.
Just continue to soften each beautiful exhale. See if there's anything you're still holding on to. Maybe you have tension in your jaw, your stomach, your shoulders. Send each breath there and allow it to soften.
Sa.
All right, staying with nasal breathing. Moving to double speed.
In.
And now. Let's go a bit deeper. Switching them out.
Breathing.
3, 2, 1.
Now. Beautiful.
Full breath in. And now. And with each deep breath, we allow the breath to be a pump, sending up any emotions, any feelings that we've been suppressing, allowing them to come to the surface and to be met with grace and acceptance and gratitude.
Ram.
Final speed in 3, 2, 1. And now stay with the feelings. You're doing a beautiful job.
Sam.
Five more breaths.
Three.
Two, last one. All the way in.
All the way.
Void. And hold your breath at the top. Yes. Relax into this hole. See if you can soften into any feelings, any emotions, and just be just beautiful, Beautiful work. Let's exhale with the side. Inhale through the nose. And now let's hum on the exhale. Beautiful work, everyone. This is the final round of this journey. Starting with in and out of the mouth in 3, 2, 1. And now feeling the belly, filling the ribs and letting go. And on this round, we can inhale that memory. We can exhale. Thank you. Inhale the memory, the feeling. Exhale the thank you. Saying thank you for that friendship, thank you for that love that we shared. Just letting gratitude fill the space where grief was sitting with each inhale we fill ourselves up with appreciation for the life that we've lived. And we'll move on to the final speed of breathing in this journey in three two one.
Satisfy.
Last big breath big all the way in and hold last final inhale hold just relaxing into this space filling your heart with gratitude. All right beautiful work everyone. Exhale inhale sighing out the mouth finishing with a few humming breaths as we inhale now exhale with a long humor. Inhaling through the nose.
Exhaling with a humor.
Inhaling through the nose exhaling with the hum. Inhaling nose molassa Beautiful work everyone.
Just.
Allowing your breathing turn to its normal nice gentle rhythm in and out of the note feel the space you've created. Just noticing how your body feels right now compared to when we first started next few minutes and this meditation just allow yourself to integrate these feelings resting the feeling of appreciation. If your mind wonders come back.
Back.
To the thank you much love to all you of of you. Remember to breathe and remember to laugh Peace.
