This somatic breathing lesson.
Will help you to breathe slower and deeper.
And it will also help you to fall asleep easier.
So please lie down in your bed.
And enjoy the session.
Come to lie on your back.
Close your eyelids if you want to.
And just observe your breathing.
If you can,
Please breathe in and out through your nose.
Observe how long is your in-breath.
How long is your out-breath?
And where in yourself do you feel breathing movement?
Bring your awareness to your lower belly.
And sense the movement that is happening there.
Bring your awareness to your lower ribs.
Maybe you can also sense movement there.
And please bring your awareness.
To your upper ribs.
Your chest.
Your shoulders.
Maybe you sense breathing movements there.
Some parts of yourself will move more.
And others.
And the purpose of this awareness exercise is not to correct anything,
I just want you to pay attention to your current state.
And as you keep observing your breath.
Also compare your left and your right side.
Do you feel more breathing movement on one side?
Does the breath go deeper on one side?
You might find a big difference between the two sides.
Or the differences might be so small that you can barely feel them.
Now,
Please place your right hand onto the right side of your lower belly.
Between your belly button and your pubic bone.
Your thumb will be directed towards the belly button.
And your ring finger or your pinky finger will be pointing.
In the direction of the pubic bone.
Make sure your right arm is relaxed.
If you can.
Let the elbow rest on the mattress.
Let the elbow be bent.
And allow your whole arm.
To be comfortable.
And now please think about breathing into your right hand.
So direct the air in two.
The right side of your lower belly.
Move your hand passively.
So as you breathe in.
.
.
The hand will spread a little bit.
And as you breathe out,
Your lower belly will sink down.
And your hand will follow this movement.
When you breathe in,
And create more space in the lower belly.
You will notice that the fingers will passively spread.
And the space between the fingers gets bigger.
And as you breathe out.
.
.
Your lower belly will sink.
And the space in between your fingers.
Will get a bit smaller.
And keep breathing with this idea.
Allow the breath.
To become slower and deeper.
And let their hand.
Follow along passively.
Make sure your jaw is relaxed while doing the movement.
Allow your face to be soft.
Slowly start to actively include your hand.
So as you breathe it in.
Actively spread your fingers a little bit.
And as you breathe out Make the space between your fingers smaller.
Bring the fingers together.
As your lower belly sinks in.
And repeat a few cycles.
Of the breath.
With active fingers.
This will increase the sensation even more.
So as you breathe in you actively spread the fingers.
To create even more space.
And as you breathe out.
.
.
You move the fingers together.
As the lower belly sinks down.
And notice does your breath go even deeper.
If you actively include the head.
And now please take a short break.
You can leave your.
.
.
Hand on your lower belly.
Or you can put it back down on the mattress,
Whatever is comfortable for you.
Just keep observing your breathing.
And now,
Please place your right hand a little bit higher.
Between.
Your lower ribs and the belly button.
On the right side of yourself.
See a thump?
We'll be touching the lower ribs.
Any ring or pinky finger will be pointing towards the belly button.
And again I want you to stop by.
Just observe.
The breathing.
Maybe the breathing pattern already changes.
Through the touch.
And again.
Start by playing with this idea of directing the breath into your hand.
So as you breathe into your hand The fingers will spread a little bit.
For now,
We still keep the hand and the fingers passive.
And as you breathe out,
Your ribs will sink.
And your hand will follow the movement.
Notice how your lower ribs spread as you breathe in.
Notice how they fold as you breathe out.
Make sure to breathe quietly.
Please start to actively include your fingers.
So as you breathe in,
You direct the in-breath into your hand.
And you actively spread the fingers a little bit.
To create even more space.
And as you breathe out,
You move the fingers together,
So the space in between your fingers becomes smaller.
And repeat this a few times.
Creating even more space for your breath.
Libraries to go deep.
Allow your face to be soft.
Let the air quietly come in through your nose.
And come out the real news.
And now please take another break.
And bring the hand back on the mattress.
Bring your arm in a comfortable position.
And observe again.
How are you breathing?
And where does your awareness go spontaneously?
Compare the right and the left side.
Do you breathe differently into one side?
Can you sense?
Movement in certain areas.
That you couldn't sense before.
Place your left hand.
On the left side of your lower belly.
In between your belly button and your pubic bone.
The thumb will be pointing.
In the direction of the belly button.
The ring and pinky finger.
Will be pointing towards the pubic bone.
And for now.
.
.
Just sense your breathing.
Maybe your breathing already changes.
Because of the touch of your hand.
And then please start to.
Direct.
Breath into your hand.
So you breathe into your low belly.
Into the direction of your hand.
So it's more the left side of your lower belly.
And the breathing movement will cause the hand to move along.
As you breathe in… your fingers will automatically spread a little bit.
And as you breathe out.
.
.
Your lower belly will sink in.
And the hand will follow this movement.
Once in a while,
Notice if your jaw is still relaxed.
Allow your nasal passages to be wide and open.
To let the in-breath and the out-breath be quiet.
And now,
Please.
Play with the idea of actively including your fingers.
So as you breathe in.
.
.
You spread the fingers of your left hand.
And as you breathe out The space is in between your fingers.
Gets smaller.
You breathe in,
The lower belly will widen.
And you actively let the fingers spread to create even more space for your breath.
And as you breathe out,
Belly will sink in.
The space between your fingers will become smaller.
Allow your hand to be soft.
It should be a very small and delicate movement,
Without any effort.
Please take another short break.
You can leave your hand on your lower belly.
Or you can place it in a different position if it's more comfortable for you.
Just keep observing your breath.
Notice where your awareness is going.
Notice if you already feel a lot calmer than before.
Please place your left hand a little bit higher.
Between your lower ribs.
And your belly button.
Say a thumb.
Or be in contact with your ribs.
And the pinkie and ring finger.
We'll be pointing towards the belly button.
And again,
First.
Start by just noticing.
How your breath changes.
Just through touch.
And then please.
Direct your breath.
Towards your hand.
So you breathe in two.
The left side of your lower ribs.
Into the direction of your left hand.
As you breathe in,
Notice how the fingers of your hand spread.
As you breathe out,
Notice how the fingers of your hand will come closer together.
Without the hand doing anything actively.
It's just the breath.
Moving the lower ribs.
And then moving the hand.
And moving the fingers.
And observe the breathing.
With a smile on your face.
Enjoy it.
And now,
Slowly start to actively include your fingers in the movement.
As you breathe in.
Spread your fingers a little bit and create even more space for your breath.
And as you breathe out.
.
.
The spaces in between your fingers become smaller.
The hand is sinking down.
And repeat this cycle a few times.
Breathe at a comfortable pace.
And notice how your breathing changes.
Maybe you can find some more additional breathing spaces in yourself.
Maybe you notice that the breath is becoming longer.
As you're playing with this variation.
Then allow your hand to be passive again.
But keep directing the breath into the head.
Please bring this movement to a stop.
And take one last break.
Bring the hand into a comfortable position.
And your mattress.
And then take some time.
To observe your breathing again.
Is your breathing a little bit slower now than before?
Do you feel more breathing spaces than before?
Does the breath go deeper?
And maybe there are some other changes that you can notice right now that come to your mind.
Stay with the sensation.
With his new way of breathing deeply and fully.
And gently.
And the sensation of having.
New breathing spaces.
If you want to.
You can gently.
Change your position.
And then allow yourself.
To drift off to sleep.
