Your Inner World is a Soma Breathwork Meditation which can be done as a daily dose.
Guided by Soma Instructor Jaqui Aubert

For this meditation I  guide you to focus on the nuances of the music, and then move that same focus over to sensing into the nuances of your inner world.


PLEASE READ THE HOW TO BELOW IF YOU HAVEN'T DONE THIS BREATHWORK BEFORE.
Or you can also watch my "How To Do Soma Breathwork" video which also has this same meditation after the explanation: https://youtu.be/QfTi_5KOCP4


The SOMA Breathwork is a combination of scientifically proven breathing techniques coming from the ancient yogic practice of Pranayama.
Amongst other benefits, it oxygenates the body, reduces inflammation, stress, anxiety, depression, releases trauma, Improves focus, energy, memory, resilience, confidence, and so much more.

To do the breathwork you should lie down in a comfortable place with your arms and legs stretched out, or you can sit up with your back straight. 

This Soma Breathwork Mediation includes 2 rounds of breathing.
Each round of breathing has 3 phases.


PHASE 1
Rhythmical breathing where you’ll breathe in through your nose and out through your mouth for a few minutes to the beats of music in a smooth, continuous, connected rhythm with no pauses.
The rhythm will be guided and easy to follow.


PHASE 2
At the end of the rhythmical breathing, you’ll breathe fully in and then exhale fully out 
and then do a breath retention holding your breath out. 

When you breathe out let all the air out of your lungs without force or pushing. 
You can do a little sss at the end to empty your lungs, but don’t force it all out and make yourself tense. 
Just let yourself arrive to a sweet spot where you can be totally relaxed and comfortably hold your breath out.

If you’re doing this in a sitting position, you should drop your chin down towards your chest while holding.

THEN when you get an urge to breathe, try to relax a moment and to a bit past your comfort zone.
Then take a quick sip of air in and out, and then continue to hold your breath out, 
You can take those sips whenever you need to.


PHASE 3 
Then you’ll inhale again and this time you’ll do a breath retention holding your breath in.

While you hold, you can squeeze your pelvic floor muscles. 
Those are your sphincter muscles, the muscles that you squeeze when you want to hold in your urine. In Yoga, this is a Mula Bandha lock.

During this moment you may feel your life force energy rising up from your root, up your spine and into your head. You can also imagine this.

After the hold, you’ll let the air out with a tone of your voice.
And then you'll return to your normal breathing and get ready to start the next round.


CONTRAINDICATIONS
Do not do the breath retentions if you have:

Acute severe illness
Organ failure
Epilepsy
COPD 2 or 3
Pacemakers or Heart Arrhythmias
A hernia
Cancer (unless it’s approved by your doctor)
Or if you’re Pregnant

If any of these is your case, please ONLY DO THE RHYTHMICAL BREATHING - phase 1.   and during the breath retentions of phases 2 & 3, just continue breathing normally. 


Visit the SOMA Breath® website: https://bit.ly/SomaBreath-website
Learn about SOMA Breath® in a free masterclass: https://bit.ly/SomaFreeMasterclass
Or try the free SOMA Breath® 7 day mini-course: https://bit.ly/SomaMiniCourse


The beautiful music is created by Niraj Naik © Soma Breath®
Niraj Naik on Spotify : https://bit.ly/NirajNaik

Jaqui Aubert

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