so I've been doing AG live series that
is all about wellness and self-care and
I've been just so amazed and inspired
but the amazing community that we have
built and how many of you are coming on
a journey with me to really learn how to
take care of ourselves during this times
and also in general I do share all these
sessions on IG TV on the Instagram but I
also really wanted to share with with my
YouTube family and community so hope you
enjoy this so today we are doing our
breath work with alia thank you for
having me I just wanted to start by
saying that I'm really honored and
humbled to be here and excited to share
this practice with you again and with
everyone else who's here so I'm going to
first just bring us into the space and
into the practice together and then I
will talk once we're settled in a little
bit more about breadth work so we're
gonna start by just coming into the
space at this practice together I'm
gonna ask everyone to just find a
comfortable seat at lengthen your spine
place the palms of your hands down on
your thighs or your knees gently close
your eyes and we're gonna take three
deep breaths together again just coming
into this space in this practice
inhaling deeply through the nose and
exhale letting it go inhale through the
nose exhale relaxing inhale deep breath
exhale
in keeping your eyes closed for a moment
of stillness quietness as we tune in and
come into greater connection with our
body and our mind today just getting
really present with that what it is that
we're feeling we were asked amongst all
of the uncertainty and craziness around
us getting quiet and honest present with
ourselves breathwork is fundamentally a
practice of coming into greater
awareness with our breath and our breath
that has the ability to control our
nervous system amongst many other things
so it can bring us out of the state of
sympathetic nervous system that we are
operating in most of the time and tap
into our parasympathetic nervous system
where we can rest and digest and process
our emotions so today we'll be doing one
practice to bring us into that but
really any practice of breath awareness
or just taking deep breaths has the
ability in the capacity to tap us into
that state where we can relax our body
calm our mind so now inhaling deeply
together and then exhale rolling your
chin down in towards your chest I'm
gently opening your eyes up coming back
into this space together we're going to
go straight into a small bit of movement
just to get into connection and presence
with our body before we move into the
breath so I'm going to ask you to
interlock your fingers in front of your
body and with a deep inhale stretch them
over top of your head exhale
and then stretching over to the right
side feeling the stretch all along the
left length of your body just connecting
in with our body is getting out of our
head stretching over to the other side
and coming back to Center and then
bringing your hands behind your head
relaxing your shoulders down and
starting to squeeze your elbows together
so that your back comes into a little
bit of an arch allowing your neck to
fall back into your hands in this
position our chests are expanded so
we're stretching out our rib cage we
have full lung capacity and the ability
to take deeper breaths than we usually
do so let's take two deep breaths
together inhaling completely into our
expanded chest and exhale sending the
breath down to our belly letting it go
all the way down again inhaling deeply
exhale send the breath down good and
then coming back to Center releasing
your arms and letting them gently fall
to the side releasing the stretch maybe
feeling a little bit of tingling in your
hands and your fingers we're already
starting to move energy as we breathe
coming into a more relaxed state whoo so
today we are working with the theme of
presence and the way that I've been
trying to deal with that is to just be
really really present with every emotion
that I'm feeling at any given point in
time and our breath is a practice that
helps us get really present with what
we're feeling so I want to ask you
valaria and everyone here today to come
into your own presence with what it is
that you're feeling by setting an
intention for the breath practice and
we're going to do this by using two
words this is the same thing we did in
the practice that we did as a group so
we're going to first identify one word
which is what it is that you
are ready to let go of in the practice
today so anything that is is present and
coming up for you right now I want you
to take a moment to just anchor in that
word that one word what are you ready to
let go of if you want to write it into
the comments as a way to you know send
it out there and start releasing it go
ahead and blare I'll leave it to you if
you want to share keep it to yourself
yeah just um I think for me the first
word that came to mind was control but I
just feel like I want to control
everything that's going on and I think
that I'm ready to kind of let it go so I
think that's going to help I think
that's the base where anxiety and fear
comes from so I'm gonna use that word
today to say bye right oh yeah amazing I
love that so control yeah so whatever
word is coming up for you take a moment
to just close your eyes anchor in that
word what are you letting go of good and
then the next word that we are going to
identify is what are we calling in so
every time we let go of something we are
literally physically emotionally
energetically making space to invite and
call in something else for me it will be
light light wonderful great so again
taking a moment to just anchor that in
what are you calling in today good so
those two words are going to be your
intention for the breath practice that
now we are about to do so I'm first
going to yea introduce the breathing
technique I'm gonna guide you through it
as well and we're gonna do it super
gentle today but we're going to move
into a conscious circular connected
breath so all that means is that we're
going to remove the pause that's usually
at the top
of our inhale and the pause that's at
the bottom of our exhale and come into a
connected circular breast so I'll give a
little example of what this looks like
so it's a conscious circular connected
breath through the mouth and it's very
simple again like I said I'll guide you
through it and yeah we're gonna do
another technique just before we move
into that as well so that I can also
give you a takeaway that you can use to
manage anxiety and other things that
might be coming up at different moments
if it does feel uncomfortable or your
mouth is getting drier you feel any
sensations coming up just be really
present and accepting of what those
feelings are that are coming up and
challenge yourself to keep breathing
through it so it's not gonna be a super
comfortable breath but it is really
powerful so try to yeah push through
that discomfort as well to go ahead and
lie down you don't have to you can still
do the practice seated but if you want
you can lie down and come to a
comfortable lying down position I also
just want to say that if you are
somebody who is prone to seizures or has
epilepsy or is taking medication for
epilepsy
stay with us but don't go into the
circular connected breath and just keep
taking deep breaths don't go into the
circle of the breath just keep the pause
and just take deep breaths that's just
for anyone who is prone to seizures or
has epilepsy everyone else that I
challenge you to breathe with us in a
circular just do it now okay so if
you're lying down or you're seated
wherever you're at now closing your eyes
gently coming back into your body or
relaxed state of mind feeling really
present with where you're at and
remembering those words that you
identified what are you letting go of
what are you calling in
go of control anxiety negativity calling
in light to love compassion kindness of
whatever those words are for you and
start taking deep breaths here and
before we move into the conscious
circular connected breathing I want to
introduce one breathing technique which
is just my go-to breath for moments of
anxiety or if you're having trouble
falling asleep or you need a little bit
of a reset mid-day this is a mindfulness
technique and a great way to just come
back into presence and just slow down a
little bit tap into your nervous system
back into its relaxed state and it's a
four count breath that where we inhale
and exhale for the same length but
inhaling for four counts and exhaling
for four counts so we're gonna do that
together now on your next breath
inhaling on one two three four exhale
one two three four inhale one two three
four exhale one two three four inhale
one two three four exhale one two three
four last time inhale one two three four
exhale one two three four and letting
that go returning to your own normal
pace that's a technique you can do by
yourself
at home anytime you need it and now as
you take deep breaths remembering the
intention that you're working with what
you are letting go of what you're
calling in I invite you to open your
mouth up and start free
through your mouth and as you do that
notice that at the top of your inhale
there's a pause and at the bottom of
your exhale there's a pause and now
we're going to just remove that pause to
come into a circle breath so on your
next inhale going straight into your
exhale at the bottom of your exhale
going straight into your inhale coming
into a circle of breath good and staying
with that circle of breath any
sensations that are coming up or any
discomfort to dryness just breathing
through it knowing that you are tapping
into your parasympathetic nervous system
you're tapping into your subconscious
mind and with the inhales of this circle
calling in what it is that you are
calling in and with the exhales letting
go of what it is that you are ready to
let go of today good and then on our
next breath together we take a deep
exhale a long exhale lengthy exhale and
in big inhale in deep breath and drawing
your breath all the way out the long
exhale again and then moving back into
another wave another round of the
circular breath
good in this circle of breath
remembering that with each exhale you
can let go of whatever it is you are
letting go of today that word let it go
with that exhale and then in that space
use your inhale to call in whatever it
is that you are ready to feel more of
more light love compassion and you just
comfort of the breath challenge yourself
to keep breathing through it and a long
exhale together long exhale out good
deep inhale exhale completely and then
last round last wave of circular breath
coming straight back into your inhale
and exhaling straight away again
and knowing that whatever feelings are
starting to come up just being really
present with them allowing yourself to
feel whatever you need to feel it might
be laughing crying making noise shaping
a little bit whatever is coming up for
you it's okay just allow that the
accepting of that be aware of that and
staying with this breath just a few more
circular connected breaths and with a
deep exhale letting go what are you
letting go of today let it out release
it good inhale completely call in more
of what it is that you are calling and
allow yourself to receive that exhale
long breath out and returning to your
own normal pace of breath keeping your
eyes closed drawing your attention now
up to the point in between your eyebrows
is your third eye point maybe seeing
visualizing a white light in that spot
still taking deep breaths but just come
tribble breaths
knowing that with that breath practice
that we just did you are starting to
move energy around releasing and letting
go of feelings that you don't need to
carry with you anymore
with that space inviting and calling in
whatever it is that you are ready to
feel and experience more of a lightness
compassion love that's what the world is
asking for right now just being really
present with whatever you're feeling as
you breathe being very kind with
yourself and whatever it is that's
coming up for you and in this moment I
want you to ask your mind your body your
subconscious intuition may be a higher
power that you believe in if there's any
message anything that it wants you to
know right now don't think about it too
much to see if there's anything that
comes straight into your head you know
gently wiggling your toes and your
fingers and if you are lying down
rolling over to one side and slowly
making your way back up to seated now
together we inhale a deep breath in
through our nose exhale letting it all
go with a sigh bringing your hands
together rubbing them together creating
some friction some heat between the
palms of your hand and then cupping them
over your eyes and gently opening your
fingers up opening your eyes back up
letting
the light in behind the safety of your
eyes and then dropping your hands and
coming back into this space so breath
work is a very powerful practice and I
encourage you to just be really really
present with what you're feeling over
the next hours though the rest of the
day whatever is coming up for you give
yourself permission to feel it whatever
you need to feel drink a lot of water
and yeah just I felt that just strong
like pressure here when we were doing
the circular breathing mm-hmm yeah so in
this practice we have when we breathe in
this way our mind taps into a non
ordinary state of consciousness and we
didn't do a super deep practice today
but we're still you are still accessing
those places and when you start to
access those parts of your mind where
memories are stored or you're connecting
in with your subconscious in a way that
you're not used to it's absolutely
possible that you're gonna start to
connect in with you know different
points of energy different points of
intuitive guidance or clarity or
anything that you might receive so I
think that's awesome and beautiful that
you're feeling that that's something
that presents there and yeah I just and
it's it's a very it's a very tricky
thing I feel with these things when it
comes to you know any feeling or energy
that we're feeling because you have to
be aware to recognize that it's an
energy or something more powerful
because if I wasn't probably as
connected or in that place to me it
would just be like more of an and
discomfort or like an annoyance right
because you just located on a
superficial level where it's like
something's wrong all right that's where
my dad went for a second and then I was
just like letting go and yeah it's out
deeper and stronger like it felt like
something that's a really cool
experience yeah so that's something that
you can definitely play with or explore
a little bit more in your own
meditations or whatever practice you're
doing but I love that you said like with
the awareness and the ability to
challenge yourself to go beyond
discomfort and get a little deeper you
can recognize that that's energy emotion
moving through your system and it's not
something to be afraid of it's something
that we can really work with that's
amazing Ilia thank you so much you very
needed for me after yesterday all of you
guys if you felt anything if it was
strange for you if it's something that
you would explore more that was really
cool thank you so so much absolutely
thank you for having me bye thank you