Remember Who You Are - SOMA Breath Instructor Sara Hyldegaard Lystbæk

So you're going to sit comfortably with your back straight in an upright position. You can sit as comfortably as you want. You can even have your legs stretched out as long as your back is straight. Or you can lie down on your back with your arms by your side. You're going to be breathing diaphragmatically, breathing in through your nose into your diaphragm. So when you breathe into your diaphragm, imagine your nose is here.

And then you breathe out.

With a smooth, consistent inhale and exhale to the rhythm of the music, with no pause between your inhale or your exhale. So the breath is completely circular and rhythmic. And you can be different variations of the rhythms, either in for two alpha 4, which is a parasympathetic activator, or in for alpha 4, which is a harmonizer and brings balance. Or in for four alpha 8, which is a even deeper parasympathetic activator. That's right. And there'll be different variations like faster rhythms where you're breathing in for two alpha two, which is a more stimulating technique that takes you into peak states. That's right. So you're going to follow the rhythm with your breath, breathing in and out with the rhythm. In some sessions you're going to be actually letting go with the tone.

And that tone you can also do in time with the beat. And usually these are the tones that we use in the faster rhythms where we get a really powerful activation of your whole body when we're doing the faster rhythms. And some variations with the faster rhythms is the use of the pelvic floor, the energy loss. So here you breathe in through your sphincter muscles, breathing in, contracting up, and you can even clench your fists up and let go.

You can even do this.

Or go like this.

That's right. And this will be usually at the end of the more advanced sum of breath journeys. And this rhythmic breathing will lead you then into the breath retention phase. So the first variation of the breath retention phase to create intermittent hypoxia will be like this. You'll be commanded to breathe in. You take a deep breath in and then you breathe out.

Let go of all the air, hold your breath neuro in your lungs, let your chin come towards your chest. Completely relax entire body and hold your breath. And you'll get a bigger to breathe at one point of it, when you get that strong urge to breathe, you can take a little sip in through your nose.

And continue holding with no air in your lungs until you get another strong urge to breathe. A little variation to hold your breath longer is the countdown from 10 down to zero in your mind. This will trick you to be able to hold your breath even longer. You can even shrug your shoulders like this. This will also help you hold your breath a little bit longer. And then you'll get a command where you will breathe in.

Take a deep breath in and contract up. Pull up the pelvic floor. Hold your breath on the inhale. Look to the third eye. Imagine this energy is moving up through your spine, activating, illuminating your midbrain, illuminating it to a higher power. And then let go of the tone. Hum.

Now, the tone can be.

But the emphasis should always be on the hum. Hum. To make this even more profound, take your tongue to stick it between behind your teeth, pointing up to your third eye region. Then feel that vibration moving up. Hum.

The idea is to vibrate this area with the hum. So you're going to hum for as long as you can. And that hum may repeat several times until the next round and then the next round. Usually we progress with faster rhythms building up until we get to the advanced, more faster rhythmic breathing. And the faster rhythmic breathing is usually followed by the breath retention phase, which we call kevala, where you don't need to breathe in or out, you just come to a natural pause like this. So.

Let go completely, relax again.

Your whole body and your breath should just come to a natural pause where there's no force. You're not letting go of all the air on the exhale. You're not. There's no large amount of air remaining anymore in your lungs. You just let go of all the air and you are just completely relaxed. But you're not forcing the air, you know, go.

Not doing that. You're just.

Letting your breath come to a natural pause and you're just going to relax and just enjoy that blissful feeling, which is usually the final climax of the end of the advanced summer breath journeys. So just to recap, you're going to be doing rhythmic breathing in for two out for four different variations of that, like four in, four out or four in, eight out, two in, two out and so on, followed by intermittent hypoxia, creating breath retentions after full exploration and then building up as a journey to the faster rhythms where you're going to be really engaging the pelvic floor, moving all this energy around and then entering into the Kevlar kumbaka state, the state of no breath. Just come into a natural pause. Now, some variations of the breath retentions. You may do breath Retention straight into the inhale, then letting go with a hum. And others, you'll be going straight into the exhale and holding your breath after full exhale. And right at the end you'll be going to the Kevlar Kumbhaka. No need to breathe in or out, just come into a natural pause. That's right. Now, just some things to note is that the more faster rhythmic breathing as they're form of hyperventilation, you may feel tingly sensations, you may even cramp up. The idea is just to breathe through that. If you start to experience that, you may get some pain. But if you just breathe through it after several sessions, it will go away. You won't feel it anymore. And really advanced Soma breath sessions, which uses long durations of rhythmic breathing, should always be done under the guidance of a trained Soma breath master instructor.

And today we'll make the heart and the rest of the body remember who you truly are.

Whole, perfect, strong, loving, harmonious and happy.

Now release your arms down by your side again with your palms facing forward.

And as the energy is rushing down, notice the sensations in your fingers.

From here, the invitation is to find your way down. Lying on your back, getting ready for.

The meditation and breath work part.

You'll be lying on your back for the next approximately 30 minutes. So what can you do here to feel that nothing is in the way to let go of any tension or disturbances in your body? Maybe you need a little pillow or support under your. Under your head or knees. Whatever it takes for you to really snuggle into this pose.

And you might wear your headphones at this point to really let the sound of the music invite you into a deep state.

Good.

Just take your time here.

And as you lie here, allow your face to soften.

Soften into your jaws.

The root of your tongue.

And let your eyes rest softly in their eye sockets.

Can you let that softness to your face inspire the rest of the body to melt, to melt off all edges.

Like a wave of relaxation sweeping over you.

Maintain that softness. Bring your awareness to your breath. As you gently breathe in.

And out.

Notice the belly and chest rising and falling naturally.

We are always breathing.

It's one of those things that is given to us as a gift.

And it's a tool that we can use to connect with a deeper part of ourselves.

To the flame of who you are.

The light, the peace that never goes away.

But there are times in our lives where our thoughts are like a cloud that covers it up.

And it might shield our eyes from being able to see, being able to feel, to hear that flame.

That flame that is you.

But today, can you allow yourself to see it?

To see you?

Now bring your left hand on top of your heart, the right hand on top of your left hand and draw your awareness to your heart.

With every deep inhale for your nose, let your heart space expand forward back into the sides.

And with every slow exhale for your mouth that this area melt back to your center.

Deep breath in to expand.

Long breath out.

Deep breath in.

Long breath out.

Maintain that connection with your heart as you gently release your arms back down by your sides again.

Return to your natural rhythm of breath.

An innate quality of your heart is gratitude. And by embodying a feeling of gratitude into all cells of your body, you naturally connect with a deeper, more authentic part of your.

So in this moment, can you bring your awareness to one thing that you are really grateful for? Small or big, just what pops up in your mind. Maybe a person, a place.

Experience, or something totally different.

You can even imagine a movie playing in your mind, in your mind's eye, where you are the lead character doing or seeing what it is that makes you feel truly grateful and alive.

How does it look? How does it feel? Maybe even taste or smell?

Allow yourself to embody that feeling of deep, deep gratitude. Whatever it means to you.

Can you sense this gratitude deep inside your heart? Like a golden and warm energy building up inside your heart with every breath you take.

Glowing, warming your body from the inside.

Like an internal flame in your heart.

The flame that is you.

You'll notice that this inner flame is not disturbed by anything else. The moods, the thoughts, the outside world.

That flame is always there.

That flame is the seed of you.

And it's love.

It's pure love.

As you carry that gratitude with you, let's get ready to breathe in a rhythm. Breathe in beats. Allowing my voice to be your guide on this journey. A journey into the light, the flame within.

When I say in, we're going to breathe in through the nose. And when I say out, we're going to breathe out through the mouth in a smooth, consistent rhythm.

Starting in a rhythm of four beats. In.

Four beats. Out.

In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4.out, 2, 3, 4.

Take a deep, full inhale for your nose, abdomen and chest. Rising. And exhale softly up through your mouth in a smooth, consistent rhythm with no pause in between your inhales and exhales like an ocean wave.

Three.

Out, two, three.

And on the exhale you can even make a little sound, a sigh of relief. Our weaves and sound like the ocean. Whatever feels best in your body.

Three.

In, two, three.

Out. Three.

In, two, three dot.

Out.

In, two, three.

Out.

3.

Out.

Now you can start contracting your pelvic floor muscles to the top of every inhale and letting go when you exhale.

And two, three.

Contract your pelvic floor out. Release.

In two, three. Contract your pelvic floor out. Release.

In two, three. Contract. Out.

Release.

2, 3.

As you connect to the rhythm, imagine your mulabandha. Your pelvic floor is like a pump, transmitting the energy higher and higher.

Letting.

The energy rise from your pelvic floor into your belly, into your heart.

Imagine your heart is harnessing all this energy into. Into a giant flame of light. Connecting you to the light within.

To the flame of who you truly are.

The flame peace that never goes away.

2, 3.

In, 2, 3.

Out. 2, 3.

In, two, three.

Out. 2, 3.

Sometimes we need to let that flame light a fire out. To burn away that which is not serving you in the moment. That which is blocking your way out.

2, 3.

To make way for a new life, new beginnings.

It's the control loving burn by your heart.

Two, three.

Out. Two, three.

So with every exhale, allow yourself to let go of anything that doesn't serve you. To reclaim your energy, your power, your freedom to live that life that you want to be you with everything that you are.

Breathing in two.

And letting go.

In two, three.

Out. 2, 3.

In 2, 3, 4. Out, 2, 3.

In, 2, 3.

Out. 2, 3.

And 2.

Now getting ready to take a full breath in.

Now breathe. Pull the end. Hold for a second and pull up your pelvic floor muscles and then release all muscles again and breathe out slowly, gently.

And hold your breath on the bottom.

Relax every single muscle in your body. Your face, your jaws.

Going into a state of deep, deep relaxation and inner peace.

And if you get an urge to breathe, see if you can push it a little bit beyond your comfort zone, knowing that this is a safe space to explore, that you are protected.

And then, once you have gone past your limit, take a little breath in and exhale fully, holding your breath again.

Relax every single muscle.

Who are you behind what you think you are?

You are love.

You are heart.

You are soul.

When you get that next sensation to breathe, explore your edge one more time.

And then take a full deep inhale.

Hold your breath on the top and squeeze your pelvic floor muscles shoes up. This energy up and up along your spine as you hold your breath Fully in.

Draw your awareness to your third eye in between your eyebrows and imagine sending beams of light from your roots along your spine all the way through your third eye.

Illuminating your foreheads, connecting you with your higher potential. Potential your dormant powers.

And whenever you need, you can release with a sigh of relief.

And return to your natural rhythm of breath.

Just letting go.

Let's get ready to breathe in a rhythm again, this time with a rhythm of a two to the two beats.

Exhale.

In. 2 out.

2 in.

2 out.

2 in.

2 out 2 in.

Good.

Continue breathing like this. Remember to make your breath smooth and consistent with the no pause in between your Inhale out. Exhale like an ocean away.

And if it feels good in your body, you can contract your pelvic floor muscles on the top of every inhale and let go of the exhale in, contract out.

In contract out.

Two. But if this contraction feels too tense and stressful in your body, can keep your muscles completely relaxed. Only you know what feels best in your body.

As you breathe smoothly and open. Can you feel into that moment, that vision, how you experience the greatest gratitude? Can you embody that feeling of absolute gratitude into every cell of your body? Body to bask in it, to bathe in it.

Two.

Into.

And feeling this energy starts to build up inside with every breath you take.

Feeling the expansion throughout your body as you wake up all your blood vessels.

Feeling a warm tingling sensation growing inside your body.

Can you open your heart, open your mind and connect to to the truth that you already have everything you need to feel infinite love, vitality, passion and joy.

To already have everything you need.

Keep breathing. Keep connecting and breathing into that light, that peace that never goes away.

Expanding your body, expanding your heart.

Feeling the bliss, feeling the energy rising.

Now getting ready to take a full breath in. Now breathe fully in.

Hold for a second and pull up your pelvic floor muscles and then release all muscles again and breathe out slowly, gently, without any strain and hold your breath.

Going back into that moment of absolute stillness and inner peace.

As you connect with your soul.

As you float on the clouds, drifting into space.

And if you get an urge to breathe, see if you can go a little bit beyond your comfort zone.

As a metaphor for life as you go beyond your comfort zone. This is when the growth and strength happens.

Once you have gone past your limit, you can take a little sip in, breathe fully out gently. And holding your breath again.

Can you open your heart.

And let the love pour in.

As you connect with your soul.

With who you truly are.

Whole, perfect.

Strong.

Harmonious and happy. Whole, perfect, strong.

Harmonious and happy.

When you get that next sensation to breathe, explore your edge one more time.

Then take a deep, full inhale.

And then all hold your breath on the top. Contract your pelvic floor muscles and draw your attention to your third eye. Imagine sending this white light up into your midbrain, illuminating your forehead. With this divine white light.

Expanding you.

Illuminating your higher potential.

Whenever you need, you can release.

And return to your natural rhythm. Breath again.

Caring for the sensations and feelings arising in your body.

And know that whatever is unfolding within you in this moment, that is absolutely how it's supposed to be.

There is nothing right or wrong.

Whatever ideas, visions, moments of clarity that you may receive with this experience.

Pay attention.

Because it is important.

Now it's time to let go completely of any tension left in your body.

If you're not lying down by now, I invite you to find your way down on your back for our final relaxation pose.

And you can take up as much space as you need.

Your palms face the sky.

As you're lying here breathing, feel the weight, the release of your entire body.

Your legs, arms.

Shoulders.

The weight of your head towards the ground. And the release of every tiny muscle of your face.

Your jaws.

Is there any tension left that you can release in this moment?

Good.

Sometimes our way is lost.

Sometimes the turbulence of life is like a cloud that shields our eyes from being able to see, to feel that inner flame.

Your heart, your soul.

To see you.

So have compassion for yourself and for others. When the way is lost.

Sometimes it's meant to be lost.

So that you can be found.

So that you can choose a way.

That choice is your right.

And that choice is you.

It's you.

And it's love.

It's pure love.

So know that you are wonderful. You are perfect just the way you are.

And your uniqueness is needed in this world. With all of you.

What would you love to do?

Where do you survive?

What do you want to give to others in this life?

As you share the gift of you with the world.

So do you strengthen it inside.

It.

That knowing. Gently start to transition yourself back into this space, into your physical body.

Let some deeper breaths enter your body. Your lower belly.

Perhaps inviting some intuitive movements into your body. Wiggling your fingers, your toes.

Maybe letting those small movements wiggle into other areas of your body.

Whenever you feel ready, you can.

Find your way to your side. Your perfect, your favorite side. Rolling over.

Within your own time. From here, gently ease your way up. And let's close this practice together in a seated position.

Let's gather the palms in front of our heart. The heart which is a symbol of what is truly you.

And from that place within me.

I want to honor that same place within you.

Namaste.

And thank you so much for joining today, for sharing your energy with this group.

It.