Weekend Practice with B

Hey guys, sorry for the first take. I thought I had enough Wi-Fi, but we were out by the pool and it wasn't quite enough to make the whole live stream after I watched the episode. It was very choppy and everything. So I doubt you got any of the information out of that. So we're going to go ahead and begin again. This is an hour later than normal, but you know, just learning for the next episode. So we should have good enough Wi-Fi now. Do let me know if you guys are joining, if the Wi-Fi is okay.

because obviously I would like to get the information across rather than it just be kind of a blur, random blur of Wi-Fi mess. So we're going to just go ahead and go over the practice again. So we got rehearsed. We're great. Here we are. And we're going to start the practice anew. So I get to have practice three times this morning. Woohoo. Wonderful. So let's go ahead and get started. as we went over in the episode that I tried to explain, is we're going to be going over a stillness exercise. So breathing and meditation primarily.

And next week we will focus on a movement practice. So for today, we will start with a meditation. We're going to be moving into a breathwork exercise. And after the breathwork exercise, we're going to move into a second post meditation. So the first meditation is kind of about just hopping right in. wherever you are in the day, you might have a lot of thoughts going on. It's very hard to sit still and kind of like calm yourself back down to a state of homeostasis within this moment right here and now.

So that's what we're going to go ahead and practice with. And so I typically start my practices out with little bit of scent. So you can use kind of anything that you want. This is a subconscious trigger in order to get yourself into a state of meditation much faster. So as we use something like this, we're going to kind of get a natural subconscious trigger that becomes associated with the scent. So after 30 to 60 days of consistency with a practice such as this, when you smell something like Palo Santo or sage, it's going to actually kind of trick your brain into believing, oh, it's time to start practice, or it's time to start my exercise, or it's time to start doing whatever I do for my routine.

So I use this as a kind of mental hack trick to begin. So we get some kind of sense going. Get the meditation started. And as I'm getting started, I would recommend finding yourself a comfortable seated position. I typically sit in 1/2 lotus position, which is something like this, with my legs slightly crossed. It instantly allows my back to be more straight. And we can kind of slowly begin by just inhaling some of the scent. This is called an energetic cleanse here. We just kind of like pass the smoke around our body like this.

So now we can kind of keep this running and that will just kind of run throughout our practice. That's okay because we just keep the scent flowing. And this helps to make the connection with our neurological pathways to say we are here in practice. So with that, now that we have our sage going, we're going to begin with our meditation. So hopefully you guys are joining. I don't see any comments, but hopefully there's some people here. Either way, this will be pre-recorded now, a smooth pre-recording.

So we're going to start with our back straight. Our shoulders are rolled back and almost imagining a string from the top of our head down to our pelvic region. really kind of stretching us out. So we stay with our spine aligned in proper posture. And we're just going to practice by taking a couple deep breaths. So let's practice. Almost imagine from your stomach to your chest all the way up to your head here. So stomach, chest, all the way to head. And obviously we can't breathe into our head, but it's an imaginary space to get that last sip of air to really fill the capacity of our lungs.

So let's just go ahead and take a couple deep breaths right now. Practice that all the way in, all the way out. Okay, and on our exhale, let's go ahead and close our eyes. Now let's begin to shift our attention to internal. So how do we feel right now? And we want to be observing how we feel. We want to be in kind of the third perspective, viewing ourself as if we are not ourself, sensing the information that comes in, the thoughts that come in, and allowing them just to be. We're not judging them.

We're not changing them. We're just breathing and observing. So now I want you to focus right here on the tip of your nose, feeling the oxygen come in, filling up the chest, torso area, and releasing. And you can feel the air's journey all the way through your body, and that's what we're trying to focus on. And as we do this, especially as we're beginning this type of practice, thoughts will come in, feelings will come in, and it's very easy to get fixated on them, and that's not the point. Just like when we breathe, we don't get fixated on one breath.

If we held that breath forever, we'd die, quite simply. Well, I'm not going to say the same goes for each thought, but a singular thought that we get fixated on can get quite annoying. So just like our breath, thought comes in and it goes out. It leaves us, and we come right back to our breath. Feel the breath, feel the inhale and the exhale, and we're always coming back to just that. So take a couple more breaths on your own in silence here. Just focusing on the breath coming in and going out. Okay, so let's finalize those last couple breaths, last couple deep breaths.

Let's bring some movement into our hands, fingers, wrists, wiggle your toes. And we can slowly bring our breath back to normal and we open our eyes here. So take a moment and check in with how you felt for this moment, how you feel from the start of that till the point that we are in now. And we're gonna be moving into our breathing exercise. So in this breathing exercise, we're gonna be focusing on just one round of this. It's gonna be a deep breath all the way in, all the way out. We're actually gonna be stopping right before we go all the way out and just letting go naturally.

Just like this. So we're going to be doing this pretty repetitively. The pattern is going to be consistent in and out. It's going to be quite a deep breath and we're going to be focusing on 30 breaths for this round, this singular round. And at the end of 30 breaths, we're gonna exhale every single thing out. I mean, be pushing every bit of air so you don't even have a single bit of air in your lungs. And we're gonna be holding with none of that oxygen in your lungs right then and there in that space.

And we're gonna do about 60 to 90 seconds there. I'm probably gonna go 90, but if you find yourself gasping for air, feel free to go ahead and take that breath. When you need to take that breath, Go all the way in, take a couple sips at the top, hold right here at your chest. And we're gonna feel that kind of like tightness because we have a full breath of air. And we're gonna squeeze and just flex just a little bit. You're gonna feel a little bit of numbness. You might even feel your hearing kind of like dim down.

And you're gonna be in a space of a very relaxed calm by the time that we're done with that breathing exercise. So go ahead and just follow along with me. Your first breath in and exhale. And now we're gonna continue the pattern. So just try and keep up. Five more. Last one all the way in. And exhale all the way out. And hold here for about 20 seconds. Slowly, release. Come back to a normal breathing rhythm. Again, check in with how you feel. Normal breathing rhythm. And now we're going to begin a post-meditation.

So again, focus on your breath as it is. And I will leave you here for about two minutes on your own. Eyes closed, relaxed, focusing on your breath. Check in with how you feel now in comparison to the beginning of the class. Do you notice any changes? Just check in with yourself. Okay. And slowly bring some movement back into your fingers, your toes, maybe moving your neck. Just a little bit. And with that, we can open our eyes slowly. Okay. And again, let's go ahead and check in with how we feel.

We're gonna conclude our practice here with another little bit of sage, close out our practice. So let's go ahead and thank ourselves for giving our body and our mind the time to be here to practice for ourself. for our own well-being, because if we have our own well-being, it gives well-being to others and those around us. So thank yourself, thank yourself for your practice, those around you, and for everything that you're given today and the next days. So I hope you enjoyed this practice, and I will join you again next weekend for another weekly practice with Bee.

Hope you enjoyed. I'll see you for the next one. See you.