Good morning and welcome to this gentle breath work practice.
Rise and reset with three-part yogic breath.
This is your space to come home to yourself,
To move into your centered place and to greet the day with calm,
Grounded presence.
We'll take a few moments to settle in,
Then guide the breath through the belly,
The ribs and the collarbones.
A full and nourishing breath to awaken your whole being.
Let's begin.
So I'll invite you to find a comfortable seated position,
Sitting tall.
Let your shoulders soften,
Closing down your eyes if that feels okay for you or soften your gaze.
Take a deep breath in through the nose and sigh it out through the mouth.
Again,
Inhale in through the nose and exhale out through the mouth.
One more breath.
Let your body begin to arrive,
Feeling the ground beneath you,
Feeling the breath as it moves through you.
There is nowhere else to be.
And now we can begin the three-part yogic breath.
We'll begin by breathing into the belly,
Then the ribs and then the collarbones and exhaling fully from the collarbones,
Then from the ribs,
Then from the belly.
Let's try it together,
Slow and steady.
So you can start with the hands on your belly,
Fingers facing each other,
Barely touching.
Inhaling into the belly,
Feel it rising like a balloon as your fingers come apart,
Into the ribs as they expand and all the way up into the collarbones.
Exhaling,
Releasing from the collarbones and then the ribs relax and the belly deflates in towards the spine,
Getting all that air out,
Fingers coming back together.
Now there's an option to move your hands in the same configuration up to the ribs.
Inhale,
Belly rises like a balloon,
Ribs expand,
Fingers come apart,
All the way up into the collarbones as they lift.
Exhaling from the collarbones,
They release,
Ribs deflate,
Fingers coming back together,
Belly comes back into the spine,
Letting all the air out.
Next is the option to move your hands up to the collarbones,
Breathing into the rising belly,
Ribs widen,
Collarbones expand,
Maybe fingers move apart a bit.
Exhale,
Fingers come back together,
Ribs release,
Belly returns back to its home base.
Continue with this wave-like rhythm.
Let the breath flow like a tide,
Rising and falling,
Feeling the fluidity of the breath as you continue this three-part breath at your own pace.
Feeling your breath nourish you from the inside out.
Let it soften any tension.
Let it fill you with quiet energy.
You are steady.
You are spacious.
You are supported.
Take a few more rounds on your own.
Allowing the breath to guide you.
Now take one more full breath,
Inhaling into the belly,
The ribs,
The chest.
Exhaling from the chest,
Ribs,
Belly,
And allowing your breath to return to a natural rhythm,
Feeling the stillness within you,
Feeling the spaciousness you've created.
You've just taken a few minutes to reconnect with your breath,
To realign with yourself.
That is a powerful way to begin the day.
Beginning to wiggle your fingers and toes,
Gently fluttering your eyes open.
Thank you for taking this time to rise and reset.
May your day be filled with grounded breath,
Steady presence,
And an open heart.
You are centered.
You are enough.
And this day is yours.
Enjoy,
My friend.
See you next time.
