The transcript describes a guided breathing exercise, which can be done in any position at any time. The guide encourages participants to allow their breath to be accessible and to embrace what's working, while letting go of things that might not be easily accessible. The exercise involves focusing on the breath, with an emphasis on the diaphragm, and includes several different breathing techniques. The guide suggests that participants allow their awareness to shift into feeling the whole of the rib cage, and to envision their whole body expanding and deflating with each breath. The exercise also includes metered breathing, where participants inhale and exhale on a count of four, gradually building in pauses on the inhale and exhale. The guide then instructs participants to play around with their inhales and exhales, encouraging them to find an equal inhale and exhale, and to extend the inhale and shorten the exhale. The exercise ends with participants choosing how long of an inhale they feel like they need, and how full of an inhale they need to be, and how much inspiration they need today. The guide encourages participants to make a choice about their exhale as well, acknowledging that they have a choice to always go back to the breath. The exercise ends with participants allowing their mind to float away from the breath, becoming aware of their sensations and the world around them, and gradually allowing their eyes to open back up once again.
1. The text discusses a breathwork session where the speaker guides the participants through various breathing techniques.
2. The session is designed to be accessible at any time of the day and in any position.
3. The speaker emphasizes the importance of embracing what's working and letting go of things that aren't.
4. The breathwork techniques involve focusing on the breath, allowing the eyelids to gently close, and attending to the sensation of the breath as it enters and leaves the nostrils, passes into the back of the throat, travels down into the lungs, and then exits.
5. The diaphragm, a thin muscle that attaches to the bottom of the ribcage, separating the thoracic cavity and the lungs and heart from the abdominal cavity, is a key focus of the breathwork.
6. The speaker guides the participants to take their awareness down into the diaphragm, feeling it contract and move downward into the belly with the inhale and soften and move upward with the exhale.
7. The participants are encouraged to feel the whole of the rib cage, sensing the rise and fall of the chest and how the back surface of the rib cage gently presses into the floor with the inhale and releases with the exhale.
8. The session includes metered breathing, where participants inhale and exhale on the count of four, gradually building in pauses on the inhale and exhale.
9. The speaker introduces the concepts of inspiration and expression, synonymous with inhale and exhale respectively, and encourages the participants to make a conscious choice about how much they take in and express out into the world.
10. The session concludes with the participants gradually becoming aware of their surroundings and moving back into the world, with the reminder that they can take time to attend to their breath and attend to what they need to take in or put back out.