WEBVTT - A Short Breath Practice

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<v Speaker 1>You found your way here to waking up with Ryan.

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<v Speaker 1>I'm so glad that you pushed play. This is the

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<v Speaker 1>place you and I come to wake up together. So

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<v Speaker 1>let's take a deep breath and begin.

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<v Speaker 2>Good morning, my love.

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<v Speaker 1>I'm so glad that you're here with me this morning.

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<v Speaker 1>Truly grateful that you're tuning in because this morning I

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<v Speaker 1>want to give us an opportunity to just drop right

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<v Speaker 1>into a practice, to give ourselves that opportunity for some nurturing,

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<v Speaker 1>some connection, and maybe even accessing some grace and connection

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<v Speaker 1>before we go out into the world that's going to

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<v Speaker 1>pull us. And the direction that your day is going

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<v Speaker 1>to go It's going to go where it goes.

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<v Speaker 2>Things are going to happen as they happen.

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<v Speaker 1>What we're going to do right now is just set

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<v Speaker 1>ourselves up to find some groundedness, maybe even some peace,

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<v Speaker 1>so that we can approach everything today with a sense

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<v Speaker 1>of choice and a sense of safety. So let's just

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<v Speaker 1>get right into it. We're going to do a short

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<v Speaker 1>breath practice. So close your eyes and very simply, there's

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<v Speaker 1>nothing to do other than to follow this little breath

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<v Speaker 1>sequence that I will.

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<v Speaker 2>Guide you through.

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<v Speaker 1>So firstly, just noticing where your breath is at right now,

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<v Speaker 1>no needing to change it, no need to take deep

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<v Speaker 1>breaths right now, just noticing the inflow and the outflow

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<v Speaker 1>of this incredible gift this gift that we've been given

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<v Speaker 1>this gift of our breath that feeds us that's happening

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<v Speaker 1>all day and all night and we don't even have

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<v Speaker 1>to think about it our body knows how to expand

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<v Speaker 1>the diaphragm and our lungs to receive the air it

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<v Speaker 1>knows how to release it this natural process is such

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<v Speaker 1>a miraculous gift. As you breathe here, just allowing yourself

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<v Speaker 1>to kind of fall into your seat. Like what if

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<v Speaker 1>you could imagine for a moment that gravity is just

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<v Speaker 1>pulling you a little deeper into the support underneath you

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<v Speaker 1>So you could literally let go of your shoulders, your neck,

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<v Speaker 1>let go of your hips or anywhere.

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<v Speaker 2>That you.

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<v Speaker 1>Or that your body is used to kind of holding

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<v Speaker 1>on to. Just letting it all fall, knowing that you're

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<v Speaker 1>held right now. Deep breath in through the nose, inhaling. Inhaling.

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<v Speaker 2>And exhaling out the mouth with a sigh. Beautiful. Let's

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<v Speaker 2>do that again.

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<v Speaker 1>Take a deep breath in, expanding the ribs, expanding the chest,

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<v Speaker 1>filling yourself up as if you're stretching your body.

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<v Speaker 2>From the inside, like a balloon filling up inside of you.

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<v Speaker 1>And letting it sigh out your mouth, just releasing the breath.

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<v Speaker 1>letting the body relax even more into your seat.

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<v Speaker 2>Lovely. One more time. Just like that.

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<v Speaker 1>The biggest breath you've taken all day, all week, deep, deep,

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<v Speaker 1>deep inhale, pull in all that air, receive, receive, fill up.

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<v Speaker 2>And let it go.

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<v Speaker 1>Release anything you're holding, releasing the muscles in your face,

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<v Speaker 1>the muscles in your shoulders, Imagining that water is cascading

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<v Speaker 1>off the top of your head, down your body and

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<v Speaker 1>taking all stress, all anything you're holding, taking it.

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<v Speaker 2>With you into the earth. Gorgeous.

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<v Speaker 1>Now we're going to go into a little breath practice

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<v Speaker 1>with a count. I'm going to count you through this

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<v Speaker 1>and then I'll let you go on your own. We're

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<v Speaker 1>going to inhale for a count of four, hold for

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<v Speaker 1>a count of four, exhale for a count of four,

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<v Speaker 1>and hold for a count of four. The invitation, if

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<v Speaker 1>you can, is to do this all through your nose,

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<v Speaker 1>the inhale and the exhale. So let's just take a

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<v Speaker 1>breath in to clear and let it go. And let's

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<v Speaker 1>begin Inhaling for four, three, two, one. Hold for three, two, one.

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<v Speaker 1>Exhale for three, two, one. Hold for three, two, one. Again,

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<v Speaker 1>inhale for three, filling up, filling up. Hold for three, two, one. Exhaling, two, one. Hold, three, two, one. Inhaling, four, three, two, one. Hold, four, three, two, one. Exhaling, four, three, two, one, hold, four, three,

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<v Speaker 1>on your own, I'll breathe with you, inhaling, hold, exhale, hold,

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<v Speaker 1>Inhaling for four.

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<v Speaker 2>Hold. Exhale. And hold. Letting you go now on your own. Inhaling.

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<v Speaker 1>Keeping that same cycle moving on your own, noticing where

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<v Speaker 1>any tension has crept into your face and simply noticing

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<v Speaker 1>it and allowing it to relax. Noticing if any tension

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<v Speaker 1>has crept into your face has arisen in your shoulders,

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<v Speaker 1>noticing if your shoulders are coming up to your ears

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<v Speaker 1>at all, and simply allowing your shoulders to fall down

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<v Speaker 1>and back, keeping your breath moving. Beautiful work. And similarly,

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<v Speaker 1>allowing your hips to relax completely. No need to hold anything.

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<v Speaker 1>You are completely held right now.

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<v Speaker 2>Beautiful. Give yourself one more round to complete.

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<v Speaker 1>And when you're done, just taking a deep breath in, inhaling, inhaling,

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<v Speaker 1>And letting it go. Just sitting for a moment with

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<v Speaker 1>the eyes closed, relaxing your breath now. Just a natural

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<v Speaker 1>pedestrian breath. Just a simple practice like this can give

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<v Speaker 1>us a little more access to who we truly are,

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<v Speaker 1>to the life that sustains us here and births us

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<v Speaker 1>here and feeds us here.

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<v Speaker 2>To the life that we are the ever.

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<v Speaker 1>Expansive, unknowable, not understandable with the mind presence, that is you,

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<v Speaker 1>that is me, that is everything. And just giving yourself

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<v Speaker 1>a few moments of putting your attention away from just

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<v Speaker 1>the mind and onto the breath is like giving yourself

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<v Speaker 1>a reminder of who you are, even just a little

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<v Speaker 1>bit closer. And that's all it takes, a little bit.

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<v Speaker 1>like opening the door a little bit every morning, every morning,

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<v Speaker 1>opening the door a little more, a little more, a

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<v Speaker 1>little more. And some days it's not going to feel

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<v Speaker 1>like the door is opening. Some days may feel like

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<v Speaker 1>the door is slam shut.

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<v Speaker 2>It's okay.

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<v Speaker 1>That happens sometimes. What matters is that you give yourself

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<v Speaker 1>the space. So I'd like to close our practice this

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<v Speaker 1>morning with asking our questions to this great universe, this

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<v Speaker 1>mysterious intelligence that makes life. We're going to ask it

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<v Speaker 1>these questions that come from A Course in Miracles. And

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<v Speaker 1>so I invite you to repeat after me. Dear universe,

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<v Speaker 1>where would you have me go? What would you have

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<v Speaker 1>me do? What would you have me say And to whom?

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<v Speaker 1>Let's take a breath. And one more time. Where would

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<v Speaker 1>you have me go? What would you have me do?

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<v Speaker 1>What would you have me say? And to whom? Take

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<v Speaker 1>a deep breath. Trusting that you've given your time today

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<v Speaker 1>to express your willingness to this universe, to join you

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<v Speaker 1>on your journey, to support you, to guide you. Let's

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<v Speaker 1>see how the miraculous will show up today. Thank you

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<v Speaker 1>for being with me again. I'm loving you from right

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<v Speaker 1>here always.

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<v Speaker 2>Hi.

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<v Speaker 1>I hope you're feeling even just a little bit more

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<v Speaker 1>prepared to take on the day. But before you go,

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<v Speaker 1>I want to share a few quick things with you.

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<v Speaker 1>I really want this show to reach the people in

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<v Speaker 1>your life who matter the most to you. So if

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<v Speaker 1>you're someone who tunes in regularly, and if this show

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<v Speaker 1>gives you something valuable, my request is that you send

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<v Speaker 1>it to the people you love, or post it on

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<v Speaker 1>your social media, because word of mouth is how a

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<v Speaker 1>show like this grows. And honestly, the more that it grows...

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<v Speaker 1>the more I get to make for you. The second

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<v Speaker 1>thing is that I really want to hear from you.

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<v Speaker 1>I want to know who you are and where you

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<v Speaker 1>are and what you might need from a show like this.

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<v Speaker 1>So please take five minutes and visit wakingupwithryan.com slash hello

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<v Speaker 1>to fill out a short survey. If you want to

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<v Speaker 1>go deeper on your path with me, come find me

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<v Speaker 1>on Substack. Substack is home to my daily morning letter

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<v Speaker 1>and it's also where you can explore your healing journey

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<v Speaker 1>In greater detail, with longer learning sessions and guided meditations,

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<v Speaker 1>and these sessions are live in real time, this is

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<v Speaker 1>where the work really happens together. You can find the

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<v Speaker 1>link to the sub stack at wakingupwithryan.com as well. So,

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<v Speaker 1>I know that was a lot to remember, so I'll

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<v Speaker 1>sum it up for you really quick. One, share this

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<v Speaker 1>podcast with your people. Two, fill out the short survey

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<v Speaker 1>at wakingupwithryan.com slash hello.

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<v Speaker 2>And three, go find me on Substack. Loving you from here.