Breathing from your center,
A diaphragmatic breathing meditation with Angelica Janic.
Welcome to this diaphragmatic breathing meditation.
Throughout this meditation,
We will focus on breathing mainly from your belly.
Allowing your diaphragm to expand and contract,
Releasing tension and stress from the whole of your body and mind.
To start,
Find a comfortable seated position with your back straight,
Or you're welcome to lie down on your back,
Resting the hands wherever they feel comfortable,
Ensuring you're at a place where you can be left undisturbed for 12 to 15 minutes,
Turning your cell phone to silent.
When you're ready,
Take deep breaths in through your nose and exhaling through your nose,
Releasing any tension that you're currently aware of,
Releasing your day and tuning in with you.
As you become more focused and your attention comes closer to the breath,
To the rise and the fall of the trunk of the body,
Allow yourself to increase your awareness around the subtleties,
Around the sensations with each inhale and passing breath.
Slowly wiggle your fingertips,
Placing your left palm on your heart,
Right palm on your belly.
For those that are lying down on the back,
Allow the backs of your triceps to rest on the floor,
So you're not holding the arms up.
As you continue to take deep organic breaths in and out of the nose,
Feel your belly expand,
Pushing against your hand.
You may hold the breath for a few moments,
Before then slowly exhaling through your mouth,
Feeling your belly contract as you release air.
Continue this pattern of breathing,
Inhaling and exhaling through the nose.
At first,
You may feel slight movement in your left palm as the ribs gently lift and then fall.
For today's practice,
Try to solely bring your breath mainly in your belly.
If it may help,
You may take your left palm down now toward your belly,
So your hands are on either side of the navel.
As you continue to breathe in this way,
Allow your mind to focus solely on your breath,
Thus letting go of any thoughts,
Worries or distractions.
Simply be present in this moment,
Focusing on the sensations of your breath,
Allowing the rest of your physical body to become more and more relaxed.
You are doing great.
If your mind continues to wander,
Gently bring it back to your breath.
There is no need to judge yourself or become frustrated with any wandering thoughts.
Simply acknowledge them and gently guide yourself back to this technique,
Observing the rise and the fall of your belly.
Try to soften any tension in your toes,
Your thighs to your glutes,
Becoming more comfortable expanding your breath more and more.
Allow the back of your body to soften,
Your chest to release any pressure and your shoulders to soften.
Allowing your belly to expand full as you inhale,
And then feel the relaxation wash over you as you exhale,
Breathing in peace and calmness,
Exhaling any stress or negativity you may be holding onto,
Giving yourself permission to fully let go and surrender,
Shifting deeper and deeper into a state of relaxation.
Soften the muscles in your forehead now,
Around the eyebrows and sockets of the eyes themselves,
Letting go of any clenching in the jaw,
A slight part to the teeth,
And allowing the tongue to rest soft in the middle of the mouth.
You're here for just a few more deep,
Conscious,
Mindful belly breaths.
You are welcome to stay here for a few more minutes,
But take this time to notice the difference before your meditation to how you feel now.
Know that you can always come back to this state with the practice of deep belly breathing.
Scanning the body from the crown of the head to the tips of the toes,
With your inhales feel energy cycle through the system,
Slowly waking up by wiggling your fingertips and your toes.
Taking a deep breath in through the nose now,
Exhaling out of the mouth.
When you're ready,
Slowly begin to open your eyes,
Bringing yourself back into the present moment,
Thanking yourself for taking this time to focus on your breath,
Well-being,
And to find relaxation and peace.
Have you enjoyed this meditation?
Be sure to come back and share with your loved ones.
