So today we'll be practising ujjayi breathing,
Also known as the ocean breath,
And this is the foundational breathing technique in yoga and it helps to calm the mind,
Balance the nervous system and improve your focus.
The name ujjayi means victorious breath and it's characterised by a soft whispering sound created by gently constricting the throat as you breathe through your nose.
And this practice is deeply soothing and grounding,
Making it an excellent tool for managing stress and cultivating mindfulness.
As we move through the practice I'll guide you step by step so there's no need to force or to rush,
Just allow your breath to flow naturally and steadily.
So to begin with,
Find yourself a comfortable seated position where your spine can be long and your body feels supported.
Take a moment to settle in and we'll begin with a few natural breaths in and out through the nose,
Just to ground ourselves.
So to begin,
Close down your eyes or soften your gaze and take a few deep breaths in through the nose and out through the mouth to release any tension you may be holding onto.
And then allow your breath to settle back to a natural rhythm,
Observing the flow of the breath out and in.
Now imagine fogging up a mirror with your breath.
Open your mouth slightly and exhale with a gentle HA sound.
Now close your mouth and replicate the same sensation in your throats as you exhale through your nose.
Imagine that you are breathing out through a straw.
So as you breathe in,
Breathe light,
Slow and deep in through the nose,
Using your diaphragm to expand your ribcage.
Breathing in all directions.
And as you exhale slowly through the nose,
Maintain that gentle constriction in the throats to create that soothing,
Ocean-like sound.
Keeping your breath steady and the rhythm light and slow.
Taking your time to deepen your focus on your breath.
And with every exhalation allowing the body to soften.
The spine remains strong and active.
The face can soften.
The jaw can soften.
The tongue rests gently against the roof of the mouth.
Your shoulders soften.
Your shoulder blades anchor against the back of the ribcage.
And with every exhalation just softening into your breath.
And with each inhale feel the breath expanding your ribcage.
As your diaphragm contracts the air enters the body.
And with each exhale feel the breath softening and grounding your body.
And allow the sound of your breath to anchor your attention like waves gently rolling in and out from the shore.
And if you find it useful you may inhale slowly for a count of four and exhale for a count of six.
Gradually extending the exhale if it feels comfortable.
Keeping the breath smooth but forced.
Breathing in for four,
Out for six.
And then noticing how the breath moves through your body.
Notice the cool sensation on the tip of the nose as the breath enters your body.
Observing any areas that feel tight,
Tense or restricted.
Directing your breath to those parts and imagine the breath softening those areas as you exhale and let go.
Anchoring yourself to your ujjayi breath.
And if your mind begins to wander gently bring your attention back to the sound and to the rhythm of your breath.
And with every breath in breathing into this present moment.
Deepening your focus,
Expanding your awareness.
Allowing your mind to relax in meditative concentration.
And stay here and take a few more rounds of slow,
Light,
Deep ujjayi breath.
Keeping the breath subtle.
Keeping the exhale light.
There's no pushing,
No forcing.
And then allow your breath to gently return back to its natural rhythm.
Letting go of your ujjayi breath.
Creating that natural wave-like breath.
Breathing without pause.
Sit quietly for a few moments noticing how body and mind feels.
And then introducing some movement.
Wiggling the fingers,
Wiggling the toes.
Lowering the chin to the chest and gently turning the head from side to side.
Take in a moment to silently acknowledge the calmness or clarity that you've cultivated through this practice.
Gently flickering open your eyes,
Lifting your head.
And take one long deep inhalation in through the nose and sigh it out through the mouth.
And when you are ready returning back to the present moment.
Taking a look around you,
Taking in the sights,
Taking in the colours.
And then bring your hands to the centre of your chest and bowing your chin down as a sign of gratitude for your practice and the clarity that we've cultivated together.
Your meditation on the ujjayi breath is complete.
