About this episode Discover the transformative power of daily breathwork with 'Rooted Renewal.' This guided routine, narrated by a calm, experienced coach, takes you through intentional breathing exercises designed to reset your mind and recharge your body. Throughout the session, you'll learn when to push your limits and when to ease into recovery, leaving you feeling centered, energized, and ready to face your day with clarity and calm.
0:00 Your vagus nerve connects your brain directly to your gut.0:09 Your breath is the fastest way you have to speak to it.0:18 In our last session, we used that breath to release and reset.0:27 Today, we build on that balance by using the breath to find our roots.0:39 So let’s begin.0:41 Find a comfortable position.0:45 Seated in a chair, with your feet flat on the floor.0:54 Or sitting on a cushion, legs crossed.1:00 Whatever allows your spine to be tall, but not stiff.1:08 And just arrive.1:11 No need to change anything.1:15 Simply notice the air on your skin.1:21 Notice the weight of your body, supported by the chair, by the floor.1:32 The simple, solid fact of gravity.1:37 Bring your attention to your breath.1:43 Noticing the inhale.1:46 And the exhale.1:49 Following the air as it enters your nose, fills your lungs.1:58 And following it as it leaves.2:03 Each breath, a cycle.2:06 A rhythm.2:08 Now, let’s begin to even out that rhythm.2:14 We’ll breathe in for a count of four.2:20 And out for a count of four.2:24 I’ll guide you.2:27 Inhale… two… three… four.2:31 And exhale… two… three… four.2:35 Inhale… two… three… four.2:39 Exhale… two… three… four.2:43 Continue on your own.2:47 Finding a rhythm that feels steady.2:52 Stable.2:53 As you breathe, bring your awareness down.3:00 Down through your body, to your feet on the floor.3:08 Or to your seat on the cushion.3:13 Feel the points of contact.3:17 The soles of your feet.3:21 The backs of your legs.3:25 The place where your body meets the earth.3:31 With every exhale, imagine you are sinking just a little deeper.3:42 Releasing your weight down into that support.3:49 Allowing yourself to be held.3:54 There is nothing for you to do.3:58 Nowhere for you to go.4:02 You are already here.4:05 Imagine roots growing down from you.4:11 Down through the floor, into the solid ground beneath.4:20 Anchoring you.4:22 Holding you steady.4:25 This is your foundation.4:29 It is always here.4:32 Thoughts may come.4:35 Sounds may arise in the room.4:39 Let them.4:41 They are like wind in the branches of a tree.4:48 But you are the trunk.4:51 You are the roots.4:54 Deeply connected.4:57 Unmoved.4:58 Stay with this feeling of rootedness.5:04 Breathing in, feeling your spine lengthen.5:11 Breathing out, feeling your roots deepen.5:17 Stable.5:18 Balanced.5:20 Present.5:21 Now, gently, begin to let that focus go.5:28 Wiggle your fingers.5:31 And your toes.5:33 When you feel ready, you can slowly open your eyes.5:41 Bringing this stillness with you.5:46 You are here.5:48 You are held.
