Gratitude Breath Work with Sachin

Foreign.

Hello my friends. So lovely to see you here today. Thank you for joining me. I'm gonna ask that we all turn our cameras on. So as you're getting settled and as you're getting comfortable, I want you to have an intention.

It could be a word, Sam.

And just go ahead and turn your cameras on, if you would. And I want us all to spend a moment with our breath. You can close your eyes or you can keep them open. I'm so excited for you to be here in this moment. As you're sitting there, I want you to hold a word, an intention could be a person. In your mind and focus on your breath. Let's breathe in new life and breathe out the things that are no longer serving us. Now, you've probably had a busy morning, a busy week, and for the next few moments we're going to melt all of that away. Turn off all your notifications, let your family know that you're not available for the next 75 minutes. So I'm going to start off by sharing a little bit more about why I'm in to breath work. What got me into this. So a couple years ago I was invited from a friend of mine, through a friend of mine to attend a Wim Hof breathwork training. And that breathwork training was amazing. So I didn't know what to expect. But by the end of it, I was told to bring my swimming trunks in the middle of winter. So I didn't know what to expect. But by the end of it, I was immersed in a pool of ice with a bunch of people cheering me on in the middle of February. So it was freezing cold. But it was quite an extraordinary experience for me. And that was my first experience with breathwork and using my breath to change my consciousness, to change my emotions, to change my physical body, to change my etherical body, my spiritual body. It was truly a life changing experience. I felt like a was born again. And so fairly recently I started taking some training to actually become a facilitator to facilitate these types of experiences for people and layer them on top of the work that we already do. That's my story. And you know, I'm excited to make this experience today part of your story and I'm hoping that we can have a transformational experience together. I know we will. So be. Just to honor the space, I'm going to ask all of you to turn your cameras on so we can see your pretty faces. So be here. Now, some of you may be wondering what to expect today. And so I'll walk you through, and I'm going to coach you through this entire experience. So don't be nervous. Don't feel like I've got to remember everything. This is going to be a guided experience for you, and we're going to have some fun. That's the main thing is we're going to have some fun. We're going to expand our consciousness and we're going to open up to new possibilities. So the. There's going to be four parts to this breath work, and the first part is going to be really this circle and the circle of trust. The other part of this and the. And that's really going to be where we set this intention. So I want all of you to set an intention into today because that's really the most powerful thing that you're going to walk in with and the most powerful thing that you're going to walk out with. And we're going to explore. We're going to use our breath to explore this intention and expand it into whatever possibilities that it needs to expand into for you. The first part for me is actually when we get into this the hardest, and that's the shaking. Okay? So we're going to shake out our bodies and I'm going to walk you through this. I'm going to coach you through this. So don't. So don't worry about that. The next part is the breath work. So we're going to work through your breathing. The third part is a gratitude, and then the fourth part is going to be an integration circle. So we're going to come back and we're going to be able to share with each other. So this is a small group, which is done intentionally because we don't want hundreds or thousands of people on this call. We want this to be a small group. So we're going to all journey together with our breath. The main thing with breathing, especially with today, is we want to make sure that we're breathing correctly. So I'm going to walk you through different cadences of breathing, and I want you to practice what's called diaphragmatic breathing. Some of you may have experience with breathing already, so this may be familiar to you, but our diaphragm is kind of this really interesting, fascinating muscle that sits below our lungs, and it's referred to as our second heart. And what it does is as we breathe in, the diaphragm actually pushes down on our organs. And as it pushes down on those organs, it actually compresses them and allows them to function and do Their job. It's not an anatomy lesson, so you don't have to worry about that, but just know what it does. So when you. I want you to start off with one hand on your chest, one hand on your abdomen. Now I want you to take a deep breath in through your nose. And what I want you to experience is I want you to experience the hand on your abdomen moving first, raising first. When you breathe, what it should be like. It should be like a wave. So the wave should start in the belly and then up into the chest and then into the apex of the lungs. So let's practice that for a moment. Let's all breathe together. So let's breathe in through the nose, into the abdomen, then into the chest, and then into the top of the lungs. Kind of think of it like air or water filling up your lungs. It would start at the bottom and then work its way up. So let's take a few deep breaths together. Breathe in through the nose. And out through the nose. I want you to get used to that feeling of belly breathing. And really feel that wave of breath coming up into the top of the lungs. Okay? The way we're going to breathe today is going to be probably different than the way most. Most of you breathe, and that's done intentionally because we're trying to use the breath to create a shift in our. In our physiology. What we're going to do is we're going to breathe in through the nose, and then we're going to breathe out through the mouth as if we're trying to fog a mirror. Okay? So let's practice that. Let's take a deep breath in through the nose, Out through the mouth, like you're trying to fog a mirror. In through the nose. In through the nose. Okay. Just like you're trying to fog a mirror. Everyone comfortable with that? Now with the breath work, we're going to pick up the pace. Okay? We're going to go through different paces of breathing using that same formula. In through the nose, out through the mouth. The music is going to guide you. My voice is going to guide you. One of the first paces we're going.

To do is in to out to. In to out to.

Let's practice that. So in to out to out through the mouth. So, Okay, now we're going to double that pace just to get you, and I'm going to walk you through this. So don't worry about that for now, but we're going to double that pace. So we're going to go in, out.

In, out, in Out.

Perfect. And then we're going to do something called the Breath of Fire. The Breath of Fire is where you breathe as fast as you can in through the mouth, out through the nose. Okay. And it's as fast as you can. Now, if at any point your mouth or you can't breathe through your nose, you have difficulty with that, you can always use your mouth. Okay? That's totally okay. The next breath I want to practice is something called a Brahmari breath. And the Brahmari breath is we're going to do this breath after a breath hold. So I'll ask you to take an exhale, the air all the way out of your lungs, all the way out. And then we're going to take a deep breath in through our nose, and we're going to hold it. And as you're holding that breath, I want you to squeeze your pelvic floor, the muscles you would squeeze. If you're trying to stop yourself from peeing, I want you to squeeze your abdomen, and I want you to feel that energy rising up to the top of your head. We're going to hold that, and in about five seconds, you're going to let that breath out, but you're going to let it out in a what we call a buzz breath type of way. So I'm going to demonstrate that for. So it's going to be a buzz, and you want to feel your whole face buzzing as you do that. Okay? So you're all muted. So go ahead and practice yourselves for a moment. So take a deep breath in, and then just practice buzzing out. Okay, beautiful. Everyone got that? Okay, great. So those are the four different types of breaths that we're going to do. And what I'm going to do is I'm going to walk you through a couple of songs. I'm going to guide you through a couple of songs. We're going to do a gratitude, a guided gratitude and meditation, which I'm going to walk you through. And then we're going to do a song on your own. You're just going to sit and. And you're going to lay there and you're going to enjoy that last part of the. The presentation or the breath work. And then we're going to come back and we're going to do an integration circle. Okay? So before you get too comfortable, Debbie or anyone, the first thing we're going to do is we're going to actually shake. Okay? So I want you all to get up and we're gonna move our bodies. Okay? I'm Gonna set some music for that. Make sure you're comfortable with your surroundings. If you feel more comfortable going off camera, maybe just having half of your body in there, that's totally fine. With this type of breathing, what you're gonna do is. Or with this type of movement, what you're gonna do is you're actually going to move in non linear ways. You're going to move in ways that are different and unique to you. Okay? So I don't want to see the same thing over and over again. I want to see you moving all kinds of move your body parts in ways that you haven't moved them. Okay. So we don't want this to be you moving in one thing, doing one thing at the same time. We're going to have you move in all the different. Every single body part. We're going to have you moving that. Okay? Is everyone comfortable with that? All right, so I'm gonna join you. This is for me, this is the hardest part, just letting go. And a fun fact for all of you is that a gazelle in the wild, after it's chased by a lion or animals, if it survives, it actually goes and shakes uncontrollably. It looks like it's convulsing because it lets go of that trauma. Let's go of that energy that it was holding on to. Whereas human beings, we don't do that. We're told to bottle these emotions in. So I want you to really release as you're going through this, and if it feels more comfortable going off camera, I totally respect that. I'm going to stay off to the side over here myself so I can go a little bit deeper. We were doing this in person. We would all put our blindfolds on. We wouldn't be able to see each other. Okay, everyone ready? All right, let's have some fun and let's go. Okay. Can you hear the music? Give me a thumbs up if you can hear the music. Okay, let's go. Keep going. Doing great, Debbie. This is a good time to shake it all out.

Ra.

Ram. Also, feel free to vocalize. So if you need to scream, go ahead and scream. Ah.

It. Ranger.

Let's go. Keep going. Keep digging. All right, amazing job. Now I want you to get comfortable. I catch my breath. Thank you for playing all out. How was that? That feel good? We don't get to be silly too often, do we? Sometimes we keep our emotions bottled in our bodies, and that's where a lot of the disease actually starts. Okay. So get comfortable. And I want you to lay down, and you can see. Debbie's kind of got the right idea, so I want to be able to see you so I can coach you. All right, Holly's looking good. Now. One thing to note as we go through the next phase of the breathwork is that it's totally normal for there to be a change in temperature. It's totally normal for there to be a change in your auditory perception, visual perceptions, and it's totally normal for there to be even some tetany. So if your hands or feet or any parts of your body feel like they're going to cramp, and that's totally normal as well. Just remember, you're always in control of your breath, so if it feels like it's too much, too intense, you are always in control. I'm here to coach you. I'm here to guide you, and I'm here to make sure you have a great experience. But ultimately, you are in control. It's also normal to have visuals, so I do encourage you to have. If you've got an eye patch. I'm sorry, a blindfold. I do encourage you to put that on, and that'll help you get the most out of this experience. We're gonna go through three songs, and it's gonna be about five rounds of breathing through those different paces that we went through. Now, remember, it's called breathwork for a reason, because we want you to dig. We want you to really go deep with this. All right, I see most of you getting settled in. Joan, I'll give you a couple minutes there. Okay? Once everyone is comfortable and settled, then we're going to get started. So for those of you that are settled in, I want you to practice your belly breathing. Breathe in through the nose and out through the mouth. Great. You're looking great. Everyone, make sure you've got your comfortable pillow and blanket and stuff nearby. Should you need it a little bit later, we're going to get started. So find your breath, and let's have some fun. In through the nose, out through the mouth. In through the nose, out through the mouth. Okay, now we're going to pick up the pace.

Into, out, to, into, out to, into, out, to. Let's go again.

Pick up the pace.

In, out, in, out. In, out, in, out. In, out. In, out.

Great. Doing awesome. Keep going. Same pace.

In, out, in, out.

Nose, mouth, nose, mouth. It should feel like work. Okay, now we're gonna pick up. Get ready to pick up the pace, and we're gonna go as fast as we can. Wait for my signal. Ready? Let's go. As fast as you can. Amazing. Okay, you're going to take an exhale all the way out, and you're going to breathe all the way in through your nose. And you're going to hold it at the very top. And I want you to visualize a light traveling upward. Squeeze your pelvic floor, squeeze your abdomen. Let this light rise up to the top, And we're going to release it with a buzz breath in five, four, three, two. And as you empty out your lungs, I want you to hold that just for a moment, just that moment of stillness and appreciate it. Amazing job, everyone. We're going to keep going. Stay in that calm, restful. Breath. In through the nose, out through the mouth. I'm asking. I'm going to ask you to go 10% deeper this time. Push yourself 10% harder. Remember, you're always in control. Okay, get ready. We're gonna go.

Into, out to into, out to into, out.

Two full breaths all the way to the bottom of the lungs.

Into, out, two into, out, two into, out, two in, two, out.

There is a prophecy that when the eagle and the condor fly together.

Into, out to into, out.

Follow the beat.

Ever prophecy that when the eagle and the condor fly together that the time will come for peace to reign on earth forever. Forever. Forever.

Keep going. You're doing great.

Into, out to into, out to into, out to into, out.

To. Full inhales and full exhales.

In to out two.

Okay, get ready to pick up the pace. We're going to double the speed.

We're going to go in, out, in, out, in, out. In, out, out. In, out. In, out.

We shall sing a new song.

Keep going.

We shall sing a new song. Hallelu.

Get ready to double it up once again. We're going to go as fast as we can. Let's go. Okay, now I want you to blow it all the way out and inhale all the way in. Hold that at the top. I want you to squeeze your pelvic floor. Squeeze your abdomen. I want you to visualize that light rising to the top. And in five seconds, we're going to let it out with a buzz breath. Two, one. Just let yourself melt into the. And at the bottom of that, I want you to hold on to that feeling of emptiness. And then find your normal breath after that.

In through the nose, out through the mouth.

Get ready. We're going to pick up the pace.

In a few moments. Okay, we're gonna go in, two out to into, out, in two out. Into, out, in two out.

Keep that pace. You're doing fantastic.

Hallelujah.

Two out, into out. Two into out.

Two in, out to. Okay, we're gonna pick up the pace here. Gonna double up the pace.

Okay, we're gonna go in, out, in, out, in, out. In, out. In, in, out. In, out. In, out. In, out. In, out. In, out. In, out. In, out, in, out.

Perfect. Keep it going. Doing amazing. Keep digging, Keep digging. Now we're going to pick up the pace one more time. We're going to go as fast as we can. Ready? Let's go. In through the nose, out through the mouth. As fast as you can.

Song. We shall sing a new song. Hallelujah.

Let's go dig.

We shall sing a new song.

In and out as fast as you can.

We shall sing a new song. We shall sing a new song. Hallelujah.

Okay, now I want you to exhale that and pull it all the way in and hold it at the top. I want you to visualize that light rising as you squeeze your pelvic floor. Floor. Squeeze your abdomen. We're going to let it go with a nice Buzz. Breath. In 5, 4, 3, 2, 1. I want you to let it out, and I want you to melt into the ground. And as you let it out, I want you to hold your empty lungs at the bottom of that breath. Just feel that stillness.

All right.

You did amazing. Just find your natural breath through the.

Nose, out through the mouth.

Taking those cleansing breaths, inhaling all the way to fill those lungs and letting it all the way out.

In through the mouth, in through the nose, out through the mouth, in through the nose, out through the mouth. In through the nose, out through the mouth.

You're doing great.

In through the nose, out through the mouth.

Okay, we're going to do a couple more rounds. I hope you're feeling fantastic. You're all. You all look like you're doing amazing. So keep digging. Keep pushing yourself. Keep breathing.

In through the nose and out through the mouth. In through the nose, out through the mouth.

We're going to push ourselves a little bit more this time.

For the land I pray.

From the high mountains keep breathing in through the nose to the shoreline out through the.

Mouth with the sea and the sand we turn again for the oceans we pray to rise with the wind and rain Humanity, we sing as one with your hand in my hand, your heart in my heart Come in, love.

Okay, let's get ready to pick up the pace.

In two, out two. In two, out two. Into out two.

Follow the beat.

In two, out two, into out two. In two, out, two, let it all out, Out to.

Now let's pick up the pace.

And.

We'Re going to double the pace now.

We're going to go in, out, in, out. In, out. In, out. In, out, in, out.

Sam.

Doing great. Keep going. To keep this pace, but I want you to start preparing. Double it once again.

In 5, 4, 3, 1.

Let's go. In, out, as fast as you can. In through the nose, out through the mouth. Let's go. Dig, dig, dig. Keep going. Okay, now I want you to exhale all the way and breathe all the way in. And I want you to hold this at the top. I want you to visualize this beautiful light traveling up your spine to the top of your head. Squeeze your pelvic floor, squeeze your abdomen. Squeeze this light all the way to the top. And let's let it out with a beautiful buzz breath. Three, two, one. And I want you to hold on empty there just for a moment and surrender. And with your next breath, Find your normal breathing pattern. And we're gonna go one more round.

Her love, love of all loves. Awaken here.

I want you to go all out this time.

Let's go in to out to in, two, out to in, two, out.

Awaken now.

Let's awaken that energy inside of us.

Return again. Sing us home from all over this.

Land.

To the source of this sound. And remember this togetherness we rest and rise to turn again within the one. Everyone.

It'S our last round. Pick up the pace one more time. Okay, on my cue, we're gonna go double the pace. All right, here we go. We're gonna.

I go in, out, in, out. In, out. In, out, in, out. In, out, in, out. In, out. In, out. In, out.

And one more time, we're going to increase the pace again. We're going to go as fast as we can. On my count. Three, two, one. In and out as fast as you can. I want you to let that all the way out. Take a deep breath all the way the way in and hold it at the very top. Feel that light rising up your spine. Squeeze your pelvic floor. Squeeze your abdomen. Let that light come to the top. And hold that there. And we're going to let out a beautiful buzz breath and a. I want you to really surrender and melt yourself into the ground. Let it out in three, two, one. Beautiful. You're gonna stay right there. Now, I invite you to think of a time in your life of immense gratitude. Could be the birth of a child. Could be an award that you won. Could be seeing someone After a long time, I want you to really paint a clear picture in your mind. What do you see? What do you hear? Who's there? Now, with your next breath in, I want you to breathe in that gratitude right into your heart. I want you to know that feeling of gratitude. Be present to it. Keep breathing. With your next breath in, I want you to visualize that gratitude.

In your.

Chest, in your heart, flowing to every part of your body. Now, I invite you to visualize a younger version of yourself. Could be you from last week, last month, could be you as a child. And I want you to stare deeply into your eyes. Really feel that connection with yourself. Now, what I want you to visualize is a beautiful light traveling from your heart to your younger self's heart. Feel that exchange of giving and receiving. I want you to give yourself a big hug. If that means you got to get down on a knee because it's you as a child, then so be it. Give yourself a warm embrace.

Keeping your.

Younger self in mind. I want you to say thank you. Thank you for being you. Thank you for playing all out. Thank you for not giving up. Thank you for all the ups and downs and all the lessons along the way.

Thank you.

I'm sorry. I'm sorry for all the mistakes I've made. I'm sorry for all the people I may have hurt along the way. I forgive you. We're only human. We all have our moments. We're all doing our best. I love you. Love you for the amazing person you've become. I love you for all your perfect imperfections. I love you exactly the way you are. My love is unconditional.

Ra.

I want you to all stay there with your breath.

In through the nose, out through the mouth. In through the nose, out through the mouth.

It comes to me upon the strings when I hear it well, I say. I can't say it's my creation stay impatient what it brings. Let me say I'm coming humble I don't know what's right or wrong. I just keep, keep unbelief in passing down an old, old song an old song. Everybody's got that chapter of dark and darker days. Saturn seems to be returning and his essence can't be tamed. Some we like to fight a giant plan a secret attack. The more you're pushing the more it's pushing you back so you can't rush your healing. Darkness has its teaching things Love is never really. You can't rush your healing. Your healing sa. You're not running out, you're really Running it. Confusion clouds the heart, but it also points the way. The quiet down the mind, the more the song will play. So you can't rush your healing. Darkness has its keychain, Jesus. Darkness has its teachings. Love is never leaving. You Can Russia healing.

Okay, now I invite you to wiggle your toes, wiggle your hands, And bring yourself back into the space at your own pace. And if you had your camera off, I'm going to ask that you turn it back on. We're going to do a closing circle.

Sa.

Welcome back, everyone. Okay, let's make our way back into the circle.

Now.

Let's close our eyes again, just for a moment as we're sitting up. And as we feel this beautiful light and lightness in our bodies, I ask that we think of other people who needed to be here, it couldn't be here. And collectively, I ask that we expand that light from the center of our chest into this circle. And beyond this circle into our homes. And beyond our homes, into our communities. And beyond our communities into our countries, And let that light expand all over the globe. Let's all take three deep breaths together.

Let's breathe in through the nose and out through the mouth. In through the nose. And out through the mouth.

And one more. Beautiful. Let's open our eyes. And what I'd love to do is ask each and every one of you, I want to open the floor to give you an opportunity to share what came up for you, what your experience was like. The integration is really the most important part of our journey, is making sense of what we just experienced. Well, thank you, everyone. I'll share a little bit about my experience. As I was guiding everyone, it was just beautiful to hold space and. And to see everyone pushing themselves and. And really, you know, embracing this opportunity to go deep. And I know that this is a. This is a difficult time for many of us because there's so many external factors that are contributing to what's going on in the world right now. But I want you to know that you always have your breath. It's always there for you. It's always been there for you, and it's something that you can always reach for. So I hope this brings you more presence. I hope this brings you more awareness. I hope this brings you more expansiveness and stillness all at the same time. It's such a beautiful practice that we can incorporate into our lives. And I'm so grateful to be able to hold space for everyone. This is my first time doing this in this setting as well. So I hope. I hope I met your expectations or did a job that was suitable for your experience, and it seems like everyone enjoyed it. So thank you for that. And you know, I'm always here, so you should have received an email from me. That's probably the best way to get a hold of me. If, you know, if something comes up over the next few days or weeks and you need to talk about it or would like to talk, talk about it, I'm always here to help you integrate that. And, you know, I encourage you to keep exploring and keep, you know, searching for more meaning, for more purpose, more intention. And I want you to carry this practice with you everywhere you go. And let's continue to grow this circle. And I'd love for more people to be able to experience this, maybe your spouses to experience this, your parents, your loved ones to experience this. You know, and for me, this was a very special moment. So thank you all and just know that we're always here to help you and support you. So lots of love. Thank you for allowing me to do this and thank you for up leveling yourselves for the people around you. Because I know a lot of people depend on each and every one of you, including yourselves, including your younger selves and including. Including your future selves. So hopefully at some point in the future, you'll look back to this moment and say, wow, I'm so happy I did that. So thank you all and wishing you an amazing, amazing rest of your day. Bye. I love you all. Bye.