Durga Pranayama For Creative Expansion

This track consists of a short guided pranayama practice of a 3 part breath (also known as Durga Pranayama) with breath retentions in between. The intention for this breathwork is to activate our creative energy centers. You are invited to keep this focus as our main goal and to be open to receive creative ideas, visions, insights and sparks of inspiration.

Background Music: Dandelion Meditation Music. Creative Commons License.

Transcript

Namaste everyone. Welcome, Welcome, Welcome, Welcome to our pranayama practice. Our main intentions for this breath work is to activate our creativity energy centers. And I hope that you and this practice feeling inspired, Open, Grounded, Ready to create. So for our pranayama practice, We are going to do a three-part breath. For three rounds. Each round is going to have one minute of breathing, A 30 second breath hold at the top, And a 30 second breath hold at the bottom. So when you are ready, Let's find a comfortable seat. You can also do this lying down. Find a space where you can relax. Drop into this practice just for these next few minutes. See if you can fully bring yourself into this present moment. Let's begin to just tune into the natural breath without changing anything. Let's just notice quality of the breath. Where you feel it in your body. Maybe the source of where the breath enters and exits the body. In our three-part breath, We are going to breathe first into the belly, And then into the lower ribs, And then into the upper chest. And exhale. We're going to do that for one minute and then we're going to breathe all the way in and hold for 30 seconds. After 30 seconds, We're gonna let go the breath on the exhale very slowly, All the way to the bottom, Letting go of any and all tension. Air that remains and we're going to do another breath hold for 30 seconds there. And we're gonna do three rounds of this. So let's get started. Inhale, Belly. Inhale, Lower ribs. Inhale, Upper chest. And exhale. Inhale, Low belly. Inhale, Lower ribs. Inhale, Upper chest. And exhale. Inhale, Low belly. Inhale, Low ribs. Inhale, Upper chest. Exhale. Inhale, Low belly. Inhale, Low ribs. Inhale, Upper chest. And exhale. Last one and then we'll breathe all the way into the top and hold inhale low belly Inhale, Low ribs. Inhale, Upper chest all the way up, Up, Up, Up, Up, Up. And hold just for 30 seconds. You're doing great, We're almost there. And for 5. You. One slow exhale all the way to the bottom let all the air exit the body and hold at the bottom. For 30. 30 second breath hold. 10 more seconds. You can do this. And five. Four, Three, Two, Let the breath come naturally in. And let it go. Return to natural breathing. Notice any shifts or sensations you feel in the body, In the breath, In the mind. Yourself just floats in this energy for just a moment longer. And let's go on to our second round. One minute of breath, Here we go. Inhale, Low belly. Inhale, Low ribs. Inhale, Upper chest. And exhale. Inhale low belly inhale low ribs inhale upper chest And exhale. Inhale, Low belly. Inhale, Low ribs. Inhale, Upper chest. And exhale. Inhale, Low belly. Inhale, Low ribs. Inhale, Upper chest. And exhale. Inhale, Low belly. Inhale, Low ribs. Inhale, Upper chest. And exhale last one here we'll hold at the top inhale belly big breath inhale low ribs inhale upper chest breathe all the way in and hold 30 seconds 10 more seconds. 5, 4, 3, 2, Slow exhale all the way to the bottom. To go with any and all air and hold here. For 30 seconds. 30 second breath hold at the bottom. Here we go. And 5 4 3 2 too. One, Let the breath come naturally. And let it go. Return to your natural state of breath. Take a few moments here to check in, See how you're feeling, See what energy has shifted in you. And now let's do our last round. Here we go. Inhale, Low belly. Inhale, Low ribs. Inhale, Upper chest. And exhale. Inhale, Low belly. Inhale, Low ribs. Inhale, Upper chest. And exhale. Inhale, Low belly. Inhale, Low ribs. Inhale, Upper chest. And exhale. Inhale, Low belly. Inhale, Low ribs. Inhale, Upper chest. And exhale. Inhale low belly, Inhale low ribs, Inhale upper chest And exhale. And hello, Belly. Inhale, Low ribs. Inhale, Upper chest. And exhale last one here inhale low belly inhale low ribs inhale upper chest all the way up up up up up and hold for 30 seconds last breath hold you can do this Slow release in 5. . . Four, 3 two and one exhale slowly let go of any and all air meet me at the bottom for a 30 second breath retention. Here we go, Last one. And five, Four, Three, Two, One. Let the breath come naturally. And exhale, Release. Let it all go. So I'll take a big breath in through the nose. And out the mouth. Let the body settle. Return once again to your natural breath, Letting go of the technique. And I invite you to. . . Stay in this energy for a few moments longer, For as long as necessary. Thank you so much for practicing with me, For breathing with me, And I hope to see you again in the next one. Namaste.