11 Minute || AM Breathwork Meditation

Hello everyone, welcome to this episode of the Mindful in Minutes Podcast. I'm Kelly and today we are going to do a morning breathwork meditation to help you clear your mind and energize your body to start your day with some positivity and clarity. And right before we hop in, just a reminder, there's still a few more days where you can join me for the New Year's Eve Clarity and Calm at Home Retreat. So that's done at your own pace. There's over three hours of different practices and it's just my favorite way to ring in the new year. So check that out. The link is in the show notes and yeah, it means so much to me if we could As we dive into this morning meditation, the first thing you'll want to do is make sure that you're in a strong breathwork position. That means create a long spine, soften your shoulders, release any gripping you have in your chest or in your jaw. If you're seated, making sure that your shoulders are stacked over your hips. If you're laying down, making sure that the knees are bent and the feet are planted firmly on the ground or whatever surface you're laying on. Then bring your awareness to your breath. Just activate your breath, bringing in that morning air to your body, allowing these first few breaths just to wake you up a little bit and activate both the inhales and the exhales. Maybe bringing in just a little bit more of that breath on the inhale and releasing a and the exhale. We'll begin with an energizing breath to wake up our body, to illuminate our mind, release any of that fatigue left over from the night before. We'll be doing a bellows breath. This is sometimes called coffee breath because of its kind of activation, its energizing properties. So to do this, we'll exhale all the air out of our lungs and inhale, filling up all the way and taking these short little exhales through the nose. Inhaling again, short but powerful exhales through the nose. I'll do that again. Continue with this full inhales, short explosive little exhales through the nose. Just continuing with this breath, letting the air fill you up on the inhale and every single exhale having some power, some fire behind it. Continuing with this breath, you may start to notice a little bit of tingling or energy activation moving through you. That's good. We want that. This breath is helping to flood your body with oxygen, preparing it for the day. We'll do three more full rounds of this breath and after that third final round, return to that natural breath pattern. Easy inhales, effortless exhales. Just noticing how you're feeling after those few rounds of energizing breath. What's happening within your body right now? We are now going to transition to our second breath, which is alternate nostril breathing. So to do this, you'll take your right hand and use your ring finger and your thumb for this. Using your ring finger, plug the left nostril and inhale through the right. Using your thumb, plug the right nostril and exhale through the left. Then inhale through the left nostril. With the ring finger, plug the left nostril and exhale again through the right nostril. We'll do that again together. Inhale through the right, plug the right, exhale through the left. Inhale through the left, plug the left nostril and exhale through the right. Continue with this alternating the nostrils, inhaling, exhaling. As you do this, feel the breath moving in through one side, passing across your forehead and out the other side. Just imagining that every time the breath passes across your forehead, it's clearing your mind. It's waking up your mind, switching the mind on for the day. Just continuing with this breath, taking your time. After that second and final round, you can just release your hand down into your lap or beside you and we'll end our time together with taking three big deep breaths through both nostrils. Inhaling, exhaling. And doing that again two more times. Last big deep breath here. Then opening up the eyes and go ahead and start your day. I hope you have a fantastic one. Thanks for being here.