Welcome to the Guided Yogic Breathing Meditation.
My name is Jennifer.
If you're new to yogic breathing,
If you're new to meditating,
If you're just starting out,
What you want to do is gather the things that will help you be most comfortable and decide what position you want to be in.
For a breathing meditation,
It's easier to find the breath if you're lying down.
So you can either get your yoga mat or you can maybe lie on your bed and just see how you feel.
Sometimes it's nice to take a pillow and place it under your knees.
This helps your spine to move into a neutral position,
Nicely connected to the earth.
You,
Of course,
Have the option of sitting upright,
In which if you choose to do that,
Sometimes to make yourself a little more comfortable,
Maybe you'll sit on a pillow or a cushion to kind of soften the edges for your sits bones,
Allowing you to sit a little more comfortably.
And I'm going to give you a little time here to make yourself comfortable before we begin.
And now start to settle into a comfortable position.
If you choose to sit,
Allow your legs to cross gently or perhaps bring the soles of your feet together.
You can also sit upright with your legs extended out in front of you with an easy bend in the knees.
Rest your hands in a comfortable position with the option to simply allow them to rest on your knees,
Palms facing up.
If you choose to lie down,
Tuck your tailbone under,
Pressing the small of your back into the earth and then allow your back to move into its natural arch,
Coming to rest in a neutral spine.
Bring your shoulder blades together and down your back,
Opening your heart and broadening your chest.
Allow your arms to rest in a comfortable position,
Perhaps palms facing up.
Begin by just observing your natural breath here.
Notice the depth and quality of your breath.
If you're having difficulty settling in,
Just take a deep breath in,
Hold it for just a moment,
And then slowly release the breath.
Do this as many times as you need until you can start to feel your natural rhythm of breathing.
As you start to feel more comfortable,
Allow your gaze to soften or perhaps your eyes to close.
Notice where your body is making contact with the earth.
Allow this connection to help you feel more grounded and present.
Breathe an easy natural breath in and out.
Stay here.
Just breathe as your body and mind begin to settle and quiet.
Now begin to breathe an equal breath matching the length of your inhale and exhale.
The easiest way to do this is to count.
Maybe you'll inhale 2,
3,
4 and exhale 2,
3,
4.
This count may be shorter or longer depending on what feels good in your body.
Take your time,
Finding an even paced breath that feels just right for you.
And now that you've found a length of breath that feels just right for you,
Place one hand on your chest and one hand on your belly.
Imagine that you have a balloon in your belly that you'll try to inflate with breath.
So with your next inhale,
Send your breath to the bottom of your lungs.
You'll notice your belly begin to rise.
Breathe up through the middle of your lungs.
You'll feel your ribcage as it starts to move apart.
Let this breath come all the way up to the top,
Filling your lungs.
Your collarbone will begin to lift.
And as you exhale,
This breath leaves your body in reverse.
Collarbone starts to sink.
Ribcage begins to close.
Belly flattens.
Inhale.
Belly rise.
Lungs expand and move apart.
Collarbone lifts.
And as you exhale,
Collarbone starts to drop.
Your ribcage knits together.
Your belly flattens.
Inhale.
Belly rise.
Ribs expand.
Collarbone lifts.
And exhale.
Collarbone softens.
Ribcage closes.
Belly flattens.
Inhale.
Belly rise.
Expand and lift.
And exhale.
Soften and close and flatten.
Inhale.
Belly rise.
Expand and lift.
And exhale.
Soften and close and flatten.
If you're sitting upright,
You may notice how your head gently tilts up with your inhale,
And your chin may draw a little closer to your chest with your exhale.
If you're lying on your back,
You may feel your back pressing down and broadening a bit with your inhale,
And the gentle softening with your exhale.
Feel the cool air,
This beautiful breath as it enters your body.
Notice how your belly and chest rise and your collarbone lifts.
As you exhale,
Feel the gentle swirl of warm air above your top lip.
Notice how your chest falls and belly flattens.
And now stay here,
Taking this breath into your own hands at your own pace,
A breath that feels comfortable in your body,
Breathing slowly and deeply,
Filling your lungs from the bottom all the way up to the top,
And then feeling this breath as it leaves your body from the top all the way down to the bottom of your lungs.
Staying here,
Keeping your soft awareness on your breath,
Breathing completely and fully into the three parts of your lungs,
Activating your diaphragm.
Feel this breath as it gently moves your body.
Slow,
Deep yogic breath in and out.
Slow,
Deep breath in and out.
And soften the muscles of your face.
Relax your jaw.
Taking deep,
Nourishing yogic breath in and out.
Stay here as long as you would like.
It's very natural to lose this breath as your body begins to move into a deepened,
Relaxed state.
It's okay.
When that happens,
Simply begin again with an even-paced breath,
Matching the length of your inhale and exhale.
And then activate your yogic breath by breathing into the bottom of your lungs,
Up through the midline,
Coming all the way up to the very top,
And then exhaling from the top of your lungs all the way down to a flattened belly.
And repeat.
Stay here as long as you would like.
The music that you hear will continue.
