Garuda Breathwork

Hello everyone, I'm James D'Silva, the founder of The Garuda Method and today's class is about breath work, about breathing, yes. Breath work is an integral part of The Garuda Method, yes, it's about breath and movement. It's a marriage of the two. And very often you'll find that they both move together, or sometimes, it's the movement that initiates through and the breath follows. And sometimes it's the breath that starts with the movement following in its trails.

Again, there's a really deep understanding of the breath and of course it takes years and years of work, but again, it should have that natural kind of syncopation to it. So, there's this wonderful sense of dance between the two. So as we move on, today's practice will be more about working internally, really finding the different kinds of breaths, yes. And then obviously you'll apply them later on to your mat work, to any movement or to life, for that matter. So, follow along, I've used the yoga tradition of breath work, but today we are going use what is called, should the Kriyas.

Kriyas are certain exercises of practices that you do. And in all the foundational work, when I teach, when I start with teaching the method, I bring in a lot of the different kinds of breath works. So again, it cleanses out the body, it kind of then invigorates it and then it gives you this deeper understanding of all the different kind of energetic levels. And that's what you're gonna work on today, but without kind of getting in too much of the chagrin of telling you all about it, just kind of taking you through, through the best work and just letting you enjoy the work for what it is. So, good, I've actually sat myself both.

I'm here with a lovely Rebecca and she can follow me in class today, thank you Rebecca. I really appreciate it. Both Rebecca and I are sitting on a little kind of elevated cushion just to keep the openness to the front of the thighs. And it's always important to ground one self before one starts. So I bring in this image of a tree, close your eyes for a moment and your sit bones and whatever surface that lengths into the floor are your roots.

So root yourself down. And as you root, push and gather, yeah, you feel this sense of growing out to the floor. And so from the hip bones up into the armpits, find your trunk, yes. It's a really rounded tall trunk, a trunk that reaches all the way up into the heavens. And of course, your collar bones, your arms, your neck, and your head, build up into the branches and the leaves and the floor on the former.

So you are there up kissing the sun. Yes. Really reaching up very tall, shading, everything around you, forgetting you got your roots, your trunk and your branches and your leaves, close your eyes and just let your thoughts sediment for the moment, good. Don't worry about the breath. Just worry about dropping into the floor whilst you grow out of it. let the breath be natural.

Just find your quiet space. You have to start from a quiet space. So any other chatter, just leave it behind and allow yourself to move, to dive within yourself. As you still feel the expanse around you. And then slowly when you found the quiet within you slowly open the eyes and start rocking the Pels.

So my hands are on my knees and I gently pull against my knees that I rock back and I rock forward just a gentle rock. They're just awaken you know, the energy in the pelvis rocking forward and back down and (indistinct) hand down, good. And just as gentle rock back, rock forward, rock back, and then move into a circle around, over the Pels. Yeah. So circle around the sit bones. I always find the circling around the sit bones and using the diagonal side, diagonal back diagonal side diagonal forward allows me to really warm up the pelvis around.

Yeah. They believe that this is the condo. It's the pot. Yeah. With a two dormant snake lies a little bit of kind of work talking about what the yoga tradition says. And it's about waking these snakes up as they move up the channel, the different, energetic channels is what we want to bring about in class. It's a bit of an awakening.

The energetic awakening, let's go the other way around, roll around. And so we're gently awakening these dormant snakes up through class. Yes. And you have these more, these little moments of these epiphanies of awareness that come through. And I consider those, the awakening of the snakes that kind of really kind of bring to light what's happening in the body in and around you, good. That's brilliant.

Walk the power this up and now let's move into the rib kick back and forward around the heart and grow around the heart, and push him down. Push and on side ribs grow, reach them were jump out and out, good, and out and out and out and out. And then the circles reach around out already soften into the spaces between the ribs out. Those intercostals really opening out, yawning,to the rhythm of you. Rolling the ribs around. Good. And then move across the other way.

Good, oh, done. Again, feel how the rest of the spine follows. And again, how the head balances itself and then finishing stir around the heart for the last time. Come back to center and now moving in into the elbows circle backing around. I'm gonna take this a little easier and I really want to lift your elbows up, kiss back and down.

'Cause I've got the microphone in front of me and I've gotta make sure it doesn't pop too much and good. Keep going, keep going. You're doing really well out and yeah. Reach... Rebecca you have the elbows kissing reaching up so they can follow you good through. And then you go back around the same thing, reach one down.

Good. And down, good. And down last one through and down, open the arms out to the side, good. Go thumb to index finger a pull up. You're going to (indistinct) now. And thumb to middle finger, thumb to ring finger, thumb to little pinky and again, thumb to index finger.

Feel the armpits and the heel of the hands to reach out thumb to middle finger, thumb to ring finger and thumb to little pinky, good. Thumb to index and circle back around one, arrive, back around two and arrive, back around three and arrive. Go the other way around, down out one and down, out in two good, and down out in three, and down out on four. The other way, one with a middle finger and two, good. Now this is gonna slightly hurt.

Keep going three. This is also a great kind of nerve strengthening exercise of four the other way around one, good. And two, good, and three, good. And four, move the ring finger one push out, good. Two, reach, three, from the armpits reach, four, good, and one, and two, good, and three, good, and four, moving to little pinky heel one, reach out to the heel of the hand tube.

Heal the hand three, heel. Pull the fingers back four and across, finish across, finish three finish and four, open. Push the Palm out, close the thumb and move each fingers consequently, around the thumb, open the thumb out and arrive. Thumb closes it and reach out and open thumb. Each finger follows, open the thumb, each finger follows last time down, and each little pinky closes him, little pinky open spiral around, little pinky, closes the fingers, follow spiral around and close spiral around and close and ring the arms down.

Rest them, small shoulder circles. Just to release you. Wonderful sense of opening back again if you've tied those muscles out, go the other way around, round out through, round out through round out through, and good clasp your hands pull the fingers away from each other. Elbows, pull the scapular away, place the hands behind the head, good. As you lean the head back into your hands, feel the occipitals are lifted diagonally up.

Chin nods down for one, small under the chin for two. And it's three, good, and four, good, and a small circle with the nose. Go up, side, down, side, up. So you're really working through that Atlas axis joint and really keep pushing the back of the head into your head. Go the other the way around, circle down, and reach down and head down, and down, good, and got it, excellent.

Close the elbows on the in breath. The scapular widen the back, breathing out. Chin pulls down. You roll the head down, roll back up again. Lift the heart with the chest up of the ceiling, and then widen the elbows up, good. And again, breathe and close.

Breathing out soften and draw the chin down. Roll back up again. Lift the heart, lift the chest, and widen out through. Get your left hand over the right here. Right hand gently pulls the shoulder down. Lean your head into your hand and then bring the head out to the side.

Stretch, circle the head down, hand goes behind the head. Lean the head back into your hand. Good. Again. Open now. Relax the jaw. Roll the jaw from side to side, good.

Sorry about that. But it's good to do that from time to time. Hand goes behind the head, lift up and look up at ceiling. Good. Again, pull the head out to the side. That elbow up, it reaches out.

Take the hand out in opposition, pull it away and pull it down as you roll the side of your face up. Feel the sit bone connect all the way to the side of your face. So grow out fit, good, chain sides. First hand against the side of the face. Lean into your hand. Then let the hand gently work against the side of your face.

As you pull head down the side, rotate hand goes behind the head, lean away from the floor into your hand, good. And again, gently pulling the head out to the side, reach that elbow heart, reach the armpit, good. Brilliant, and then cradle the back of that. Look after the ceiling, good. And again, gently pull the head down, reach the arm out, pulling on grow and you center.

Brilliant, brilliant, brilliant. Good. We've done that with the head. Now gently pull hand in a fist, pull against the wrist and grow, good. Hand in a fist pull, good. And pull, good, and pull, good, now bend in the elbow.

Pushing against grow, and grow two, good. And pull three, good, and pull four, good. Hand goes behind the back. Grab hold of the wrist. And as you pull against it, lift the heart, lift the chest, center, and again, pull against the other side, lift the heart, lift the chest.

Grab a little higher against the elbow and pull the heart, lift the chest, good. And again, and again. Lift, lift, lift, lift, lift pole from the heart. Lift the chest, high up the ceiling, and center. Brilliant. We have... Now, start breathing and lift the left hand up the right hand up to your scenes up, my right hand your left hand, your left hand.

So your are mirroring each other good, stay and really breathing to these side ribs, breathe in. Breath in, and then on the other, feel the ribs soften against the pleural of the lungs and you bring the arm down a bit, breathing from the fingertips. Take your time breathe into the side ribs, grow, grow. And on the out breath of that soft down armpit elbow heat of the hand and down again, breath in, let the breath lasts you all the way, breathing all the way from the fingertips into your ribs. And on the Out breath.

Physically draw those ribs down armpit elbow heel the hand, and breathing, grow into your side ribs space between the floating ribs and the hip bone and breathing soften and bring it down to that one more time, breathing in. And (sighs) breathing in, and the next in breath. Take the arm off the side, breathing. On the out breath soften. And, on the in breath, you're gonna twist, on the out breath, you're gonna soften.

On the in breath, you're gonna lift the heart, lift the chest, on the ribs, soften, brilliant, other side, breathe in on the floating rib save the arms, breathing out, soft breathing and twist, breathing out, soft, breathing in lift the heart, lift the chest. And, soften. That one more time. Breath in and, out. Breath in and, out.

Breathe in and, out. Breathe in side ways, and breathe into your backwards and out. Breathe in lift the heart, lift the chest. Good, and head down move into your undulations. Move up from a (indistinct) angle, reach forward.

Push against your hands, curl and route. Breathe in, Breathe out, roll back through the spine, breathe in and breathe out. Roll back through the spine, reverse. Dive the head down, down, lift the heart, lift the chest. Good. And again, eye the head down.

Lift the heart, lift the chest. Good. And heart dive, lift the heart, lift the chest last one through. Dive, lift the heart, lift the chest. And, as you breathing twist to the left corner and soft, and as I twist, I align my occipitals with my sit bones and I breathe the side back ribs and release it down. As I twist Occipitals align themselves on the sit bones, open the back ribs up, and soften the front and again, breathing, and arrive, and breathing. Take a nice excitement and curve under and go to the side.

It's nice circles, again, anything to open these ribs out here, breathe in, and, breathe out, breathe in, and breathe out, and breathe. Breathe out, breath in. The back ribs, breathe out. Soften the silence, breathe and lift the front. Your ribs and soft done. Good.

And circling the arms big and breath. Little pinkies come together, breathing out softly, good. And again, breathing in and lift, breathing out soft. True last one hands reach up into a prayer, pull down and arrive. Good. Come back to that image of a tree.

Close your eyes again back again. Find your grounding roots find the lifting trunk. Feel everything open out from the collar bones yes. All the way through, cool. And as you kind of sit there, give yourself gills, moving down the back of the obstacles all the way down the back into the sacrum.

So I want you to add an extra set of breathing gills in the back so today, you think of opening those backwards out the diaphragm in the back starts opening up, still with your eyes closed. Start inviting the breath into the body, breathe in through the nose. When it's there, pause for a moment with that breath within you, and then decide to breathe out through the nose today. And then pause, again, breath in through the nose, hold the breath. And as you breathe out through the nose, start drawing the lower belly up within you and that connection to the pelvic floor.

Hold the breath, keep that floor of the pulse and the low body breathing. Draw the breath in through the nose, invite it in, pause, and then host the breath out and pause, breath in for one, for two, for three, for four. And you hold two, three, four out to the nose. two, three, four, and hold two, three, four, breathe and take of those back heels. Hold two, three, four.

Host the breath out, two, three, four, and hold two, three, four, breathe and, hold two, three, four, breathe up And hold two, open those eyes up down on five in two, three, four, five, and hold, don't let go of your pulse from that low belly, four, five, as you breathe out, gently drop maybe a little deeper three, four, five, and hold two, three, four, five, breathe in And hold, three, four, five, breathe out and slowly control the breath. Four, five, and hold two, three, four last set. Don't be greedy of the breath allow to naturally flow in and hold don't panic in the whole three, four, five. Also know you have all the time and the world to let the breath out, hold five and hold two, three, four, five slowly, let go. The pelvic floor of the lower belly and breathe naturally.

So that breath should have been like a sailing breath. Yeah. Moving in and out the body and again, that sense of inviting it in and then hosting it out. Be a good host. Again, to ask you to come back again, sometimes it's really important. And make each breath come give that wonderful kind of emotion as well if you need to.

So that again, what you bring into your body is very important and also how you let it go also has to have a sense of grace about it. Don't lose that. The next thing we're gonna go and do is now we're gonna get the ribs to kind of go really happy and kind of expansive. And basically the in pleural of the lung pushes the ribs out or the lungs suffocate the ribs suffocate the lungs back and again. So it's that gesture that we want between the two.

And it goes a little bit like this, you breathe out, you pull up to the the pelvic floor, you drop the low belly, and then you go five sniffs into the nose and one pant out through the month we have. (sniffing) Now that out breath should be like a pah! Imperative kind of, kind of breath. As you you're blowing all the air you're you are blowing out a can the farthest in the room or you're blowing into an asthmatic gauge. It's all one. And there's gotta be rhythmical and you can't take in breaths in between you can't breathe out in between.

It's gotta be to the point. And of course you reverse it as well, where you go sniffing for one. (sniffing) Yeah. So you're working on, on both ways where you kind of take for five breather for one and take for one breather for five. Follow me. It doesn't matter if you don't get it right.

The first time again, you play on this, it's a discipline. And it's a practice. So it's all about practicing and each day gets better or slightly worse than the other. It doesn't, it depends on where we are with ourselves, but have a sense of humor about it all because the moment you lose that you lose yourself, good. So, start with an out breath so it can drop to the pelvic floor and the lower belly, five sniffs.

And we have (sniffing) Two more. (sniffing) Reverse. (sniffing) Good. (sniffing). Two more.

(sniffing) Now let the breath out, completely, completely end the breath out and hold it out down. Keep the power from the low belly connection. Then after five or 10 seconds, without losing this connection, breathe in to about 70% of your capacity. And hold it. For 10 to 15 seconds.

And then slowly release it, just release the breath out, release the pelvic flow, release the low belly, and then allow the breath to be natural. To some of you that might have got you quite giddy. And it takes a little bit of time here, 'cause you're, oxidating the body and all that amount of oxygen is gonna really kinda send you slightly array. So again, work in your capacity. Maybe you'll just breathe in for three out for one, build it up.

Sometimes we go a 12 to one. It really doesn't matter. So I'm not gonna take it too far, again, play with what you have on the day and then kind of build your practice up. Good. We've got this nice openness of the ribcage and the lungs they've kind of, they've come to an agreement now let's get the low belly kind of really kind of taught. And again, toxicity, we are take out all the unwanted garbage from the insides.

We wanna throw it out. So again, we start pumping the lower belly, this kind of better. We wanna, again, pelvic floor, lower belly draws up, you breathe in the side and, you think of rolling the skin of the pubic bone up and under the naval. Now, you're allowed to pant out with the mouth if you feel like it. But I do it with my mouth closed and I breathe out through the nose. (sniffing) Good.

And we're gonna go for about 40 of those. We're gonna try twice. The first one is a practice run, and then we kind of bring in the second round. So again, it's out to the nausea, Picasso breaths from the skin of the pubic bone rolls the low belly up and under, up and under. Good. So that keep that kind of sensation.

Breathe in please to the nose. As you breathe up, pull up from the pelvic floor gently and draw the low belly up and under, breathe into your side ribs. And we have. (sniffing) seven, eight, nine, 10, and two, two, three, four, five, six, seven, eight, nine, 10, and three. (sniffing) And four, two, three, four, five, six, seven, eight, nine.

Take it all out. Keep the breath out. Slowly without losing the pelvic to the lower belly, breathe in, hold the breath in. And then breathing out slowly. You can open the mouth that it'll all go and relax.

Now be naturally, I don't expect to hold your tummy and your low body all the time. So again, let it all go soften. And again, cause it's an exercise yes. To kind of really work different aspects of the body. Now for this one, it was giving, it was getting a really good pounding.

It was getting all things to move, yes. But also this same time as it kind of clears up, all the way through all the toxicity and everything you have underneath, it also brings out the energy up from the whole, the pelvic floor pulling up and you're pushing down really creates an energetic cycle in the body. And we're kinda really trying to wake up the energy. Let's do it one more time. I'm gonna go for you to doing it.

60 times 60 out breaths. Normally we go to 108, 108 is a very suspicious number, in the very very big tradition, which is... Don't worry about all that, but we're just gonna do, 60, so we gonna start the same way. Breathing, on the out breath, the ring muscles gently drop, pull the low belly up and under you scoop it up. Hands out.

And then, as you hold that going out to outlets. (panting) Three, two, three, two, five, six, seven, eight, nine, 10, four, two three four five six, seven eight, nine, 10, one, two, (panting) five, six, seven, eight, nine, 10, six, two, three, four, five, six, seven, eight, nine, 10. Hold the breath out. Slowly breathing. Keep that,(takes deep breath) hold it.

And breathe out. (takes deep breath out) Let go of pelvic floor, let go. Lower belly, breathe naturally. And take some to time for yourself. Sometimes you need just a half a million to a million and a half. That's what I'm talking through.

Just to also kind of get you settled again. We have these two energetic rivers that crisscross each other yes. Again, they are in every tradition, they (indistinct) and all this work is kind of moving the energy around these, the seven diaphragms of energy. So these two snakes meet their way up. And again, we need them every time to sediment back down again.

Otherwise, it becomes too much for us to handle. So again, go back again. Rest, let the breath move in naturally, good. The next exercise is about the rib cage is Patrick, Patrick is actually bellows. You have the iron Mons, you have those bellows and the same feeling.

So as you're down there, you've drawn up and you wanna go, (panting) But I don't want it that heavy because we not normally never breathe that heavily. So let's make it more playful. And like, I use the term like a babbling brook. (panting) So nothing moves in the low belly. (panting) Place your hands in this side ribs (panting) and think of the backwards.

Also there guilt flapping open every time. (panting) Good, so now we get into 108. I'm gonna take you to those that 108, we talked about, the suspicious number. Again, follow my rhythm. If you can.

You can, if you can't, you can't, don't worry about it. But again, it's about trying. Again, so breathe out. Pelvic floor, low belly draws up and gently brings the side ribs and we have. (panting) two, two, three, four, five, six, seven, eight, nine, 10, and three, two, three, four, five, six, seven, eight, nine, 10.

And four. (panting) And five (panting) Six. (panting) And seven, (panting) and eight (panting) And nine. (panting) And 10, (panting) nine, two, three, four, five, six, seven, and all out. Hold it up.

Slowly, breath in. Close and hold it in. Then slowly let the air. Good. And breath natural, good. Breathe, breathe, breathe.

Allow the breath, move your hips. Move your knees your little bit. Sit, cross legs, sit in the other direction. Again. Do what kind of makes you comfortable. After the next exercise (indistinct) rhythm, which is you breathe into the left and out to the right.

Into the left out the right, this alkalizes, the body. And I normally can do it in the mornings. Can I get up into the left out the right. It also kind of works the left the right hemisphere of the brain, yes. Kind of awakens both up to their potential.

Again, Index finger, and middle finger on the forehead, thumb again, so right, flap to the nostril and the ring finger against the left nostril flap, flap of the nostril. Just this time, you don't need your pelvic floor, your lower belly, you just breathe close the right nostril breathe into the left. Close the left, breathe out to the right. Close the right, breathe into the left, close the left without the right, close into the left out to the right into the left out the right into the left out the right into the left out the right in, out, in, out, in, out in to the left, out the right into the left out the right, in left, out right, in left, out right, in left, out right in, out, in, out in, out, in and out. (panting) Bring the arms down.

Great. Well done. Feeling already well, good. Keep it up. Okay. Again, you'll feel

a kind of a clarity coming around you. The eyes, the nose starts kind of again, starts opening out. So it's not alternate also breathing. We're not breathing in. There is a practice in the yoga tradition where go into the left out the right into the right out the left.

We're just working one side. 'Cause again, you want to utilize the body. Before we start moving all the way through because we have so much of stuff coming out. It's really, really important. Okay, good.

And now we're gonna use a bit of everything that we've done so far. We're gonna go for staccato breaths in, stick out, and a sailing breath in and a sailing breath out. And then again, so we're gonna start with six counts in, six counts out, Jakarta, a sailing breath in, a sailing breath out. We're gonna move it up to eight, up to 10. And up to 12, we can manage 10 and 12.

Go for it. There's not thing like it, but again, be rhythmical is really important to do it on time. Because again, you wanna work on the low muscle slopes breathing up right under your collar bones. If you think of your collar bones, being the hangers for your lungs, there's lots of space over here yes. That opening out over here without distorting the ribs in the back.

You don't want the elbows or the scapular to close the ribs in the back, feel the Scapular is glider that's why we did all those exercises in the beginning, to get those back ribs to open. And again, if the occipitals lift and the sit bones drop, you have so much more space in the back. For those ribs to all out into that's what we want. We want the expression of your back ribs. That's where the work really happens from.

So good. So let's just as a practice front. Let me show you what happens. I breathe out pelvic floor low belly (indistinct) (panting) four, five, six and eight. Then 10 and then 12.

Just follow my hand because that's gonna tell you where to go and where to come down to. Okay, gonna orchestrate it. I'm sorry. Because I really love this practice and I wanna do it with you. So it's my time to breathe as well, good.

Here we go. So breathe out. Pelvic floor draws up low, but it draws up good and, (panting) four, five, six, eight, (panting) five, six, seven, eight. Breathe in. Four, five, six, seven, eight.

Breathe out six, seven, 10. (panting) In. (takes deep breath). Out. (releases a deep breath) 12 (panting) (takes a deep breath) (releases the deep breath) Good.

Relax and breathe. Good. And we do it one more time. So we do it one more time because it's such a good breath. It's an expansive breath.

It's a lengthening breath. Already feel like you're taking in all the oxygen from the room. And then as you breathe out, you're sending it back out again. You fill the room up with your out breath and then again, softly, sail in and sail out. The differences are really important.

And Mr. (indistinct) really understood. He understood the need for that picasa breadth. It creates this engine of feet in the body. It really kind of gets you going. And then again, it's not that it always is so much of junk coming outta the body and we need to get it out.

And the breath work is the best place to do it. Good. So here we go. Breathe out. Pelvic floor.

Hello, belly and, (panting) Breathe in. (takes a deep breath) Breathe out. (releases a deep breath) Eight. (panting) Breathe in, (takes a deep breath) Breathe out. (releases a deep breath) Then (panting) Breath in.

(takes a deep breath) Breath out. (releases a deep breath) And last 12 (panting) Breath in. (takes a deep breath) Breathe out. (releases a deep breath) Good. Breathe naturally. Well done.

That was a good set to do twice through. 12 is also quite impressive. Good. Now, you've done all this breath work. You want to vomit out all the toxicity and the next one is called, its called snare which is the dog. And it's about panting, but it's about panting all the toxicity out.

So you're gonna actually reach your hands forward the floor. Push into the heel of the hands. Stick the tongue out and let your gaze travel all the way up between the brows and the third eye. And you're gonna pant, (pants) But as you pant, again, you are drawing the tummy dropping it out in, out in, out in, out like a dog panting. 40 times finish the 41, close the mouth and then just sit up tall.

That's all. Yeah. So it's gonna be, you're not gonna like this 'cause you, you actually smell your acidity sometimes coming out from within you, but it's good. It's a good one to do. Please do this.

We hold everything and we are already frightened of again, as aesthetics requires to always kind of closer, but over here do it. So if you're alone in the room, let it all out. Sorry Rebecca, I'm with you, but let it all out. Getting all that acidity outta the body. Here we go. 40 times pant, Reacher.

It says that someone's punching you in the tummy. You're trying to move away from the punch and you're breathing up the same time. Here we go. Breath in, open the hands up a tongue and (panting) close the mouth and then slowly breathe in (inhaling) and breath out, through the nose, good. You're gonna feel a little giddy up a little light head breathe in. (takes deep breath) And breath out.

Good, and breath in. And breath out, good. Now some, of you might have gone to a yoga class. They kind of done the arm, yes. They char the arm at the end of the beginning of class.

Well there's a similar practice in Garuda but it goes, we actually pull out the vows that the vows are very important again, not to release the job but also, again, the sounds that makes creates a different vibe. And again, it's important to also get your clients. To voice things out. And I really believe that sometimes exercise is not important, but we also are the sounds we make are so much more important because sometimes we keep everything locked and again, unleashing through the vows sounds there. The three vows sounds.

I want you to kind of repeat after me aaa, open aaa from the aaa you go to the ooo, ooo, and then from the ooo you close hum. Mmmmm. Like a humming bamboo bee. Mmmmm. Goes through flower to flower pollinating the flowers, Mmmmm, so it sounds something like.

Aaaoommmmmh. Yeah. And each of those sounds works on a different region of the body. That a that works on your primal force it grounds you, that the oo the emotional center. Oo, the heart center.

You opener up. And again, the mmmm is a third eye space. A celestro kind of space where you gonna move its that to the outside or the unknown. So again, you're connecting to the creator, whatever it is, whatever you believe. So this, yeah.

The work has no kind of religious beliefs at all, but it's about energy. How you really kind of work within the energetic systems. So, three sounds. Aaaooommmm. And again, you're gonna take your time to hit.

To let those sounds resonate. In each of those areas, see I'm gonna do it about five to eight times. Let's see how it goes. Play with me. Again, You have nothing to lose. Hands on the knees breath in, (takes deep breath) And aaaaaoooooommmmmmmm.

Breath in (takes deep breath) Aaaaaaaooooooommmmmmm. (takes deep breath) Aaaaaaooooooooommmmmmm. (takes deep breath) Aaaaaaooooooommmmm. Now close your eyes. The last three, please.

(takes deep breath) Aaaaaaaoooooooommmmmm. (takes deep breath) Aaaaaaaaoooooooommmmmmmmm. Last one. (takes deep breath) Aaaaaaaoooooooommmmmmmm. Clip your eyes close.

Let those residents quiet down. With your eyes closed. Go back into inviting the breath into the body. When this time, as the breath moves into the body, allow healing to take place. As the breath moves out the body's you host it out.

Allow the breath to cleanse the body. Allow is the word you wanna bring into your vocabulary. You have to give it the permission breath in. (takes deep breath) Heal, Breathe out, (takes deep breath) Equals cleansing. Invitation to breath breath in (takes deep breath) Bring healing.

Don't interfere with it. Let it do its work. Breathing out (takes deep breath) Allows you to cleanse. Breathing in, (takes deep breath) be aware that pause that come back, because pauses actually drop you to the parasympathetic system. Breath out, Let go, pause aloud.

Trust yourself. You can drop into those pauses, breath in (takes deep breath) And healing, Breathe out (takes deep breath out) And cleansing. Bring an emotion to breath, breathe and draw joy all the way through all the way, breathe enjoy every cell of your body kind of let it tingle with joy. And as you breathe out, allow the breath to flow out with gratitude. Fill the room up, fill the space with gratitude.

So much to be grateful for. Breath in (takes deep breath) And feel the body tingling with joy. Breathing out (takes deep breath) Fill the space up with gratitude. This time as you breathe in, invite the divine. Whatever's divine to you invited into the body, make it a part of your Obeah, your own divinity.

And then as you breathe out, create the sacred space around you all the way around you. Breath in invite divine into the space within you. And as you breathe out, move into the sacred space around you. As you breathe and dive deep, deep down into the ocean of yourself, dive and try and find your own essence. And as you breath out, expand into this cosmos of space around you, move wide into it.

As you breathe in (takes deep breath) again and drop within yourself, feel yourself dive deep down. You could never reach the bottom if you even tried. And then as you breathe out, fill yourself, fill yourself into the space around you. Go back into that invitation of breath. Go back into the hosting, give that breath.

A wonderful sense of identity. Give yourself that identity as it comes in. And then as it breathes out and leaves you again, be that gracious host saying bye, bye to it for the last time. Breath in. (takes deep breath) And this time as you breathe out, open your eyes that the arms pull down to the side, little pinky spirals breathe in. And as the arms reach up, grow out of your roots, breathing out cocoon your elbows in draw hands down the midline, good.

As you breath in lift the heart, lift the chest, push out and grow. (takes deep breath) As you breathe out, pull, draw down and soft. Last one through breathing and reach. (takes deep breath) Bring the hands on to the crown, the third ice space, the lips, and throat, the heart, the naval, pubic bone and your banana sit down there, feel your sit bones, your tree, feel your trunk, feel your branches. Imagine that you are the Buddha, the seated one, the wise one sitting under the tree. But then again, you are the tree that the Buddha is sitting under. So again, be one with a Buddha and be one with a tree.

Feel that great sense of softening in the body, but feel the innate wisdom within you and with that, guys, cut and have a great, great time. Thank you for joining us. Thank you, Rebecca. Really appreciate your hard work again. I hope it brought some kind of, I think you have the start from a place of play.

I think you gotta work with, if you get too kind of stuck up or get too rigorous or serious about something, you can't actually drop into those places where you find yourself. So again, this is just a taste. For what we do at Garudas', there's a lot of breath work, different kinds of breadth because it's important. Different people need different things. So there's always on a different day.

I need something else. So again, it's not about being, go by the book. You'll find that you need certain breaths for a certain time. But these ones that I did, try and kind of hit each part, each of the energetic diaphragms, they kinda work on different aspects of the body. So again, it was a sense of playfulness.

I don't think you could ever harm yourself with these breaths. If you find it's too much, stop and start again. That's all I can say. Have a great time. And thank you for joining us.