Welcome to this guided practice of Tirga Pranayama,
Also known as the three-part breath.
This breathing technique is a wonderful way to calm the mind,
Relax the body and increase your awareness of your breath.
Find a comfortable seated position either on a chair with your feet flat on the ground or seated cross-legged on a cushion.
You can also lie down on your back if that's more comfortable for you.
And when you are ready,
Let's begin.
Settle into your position,
Ensuring your spine is straight and your shoulders are relaxed Close your eyes if that feels comfortable or just soften your gaze.
Start by simply observing your natural breath.
Notice the inhale and exhale without trying to change anything.
Allow yourself to fully arrive in this moment.
Letting go of any distractions.
Now place your right hand on your belly,
Just below your navel.
As you inhale through your nose,
Slowly inhale inside of your belly allow your belly to expand,
Feeling it rise into your hands On the exhale,
Gently contract your belly,
Feeling it fall back towards your spine Take a few breaths there focusing on the rise and fall of your belly,
Breathing in your own rhythm.
Now,
Place your left hand on your ribcage just below your chest Continue to inhale through your nose,
First filling your belly and then expanding your breath into your ribcage,
Feel your ribs move outward and your chest widen.
On the exhale,
Feel the breath leaving your ribcage first,
Then your belly.
Continue this pattern for a few more breaths And every time your mind wanders away from your breathing,
Just notice that and gently bring your attention back.
Now bring your focus to your upper chest as you inhale fill your belly.
Finally,
Let the breath rise into your upper chest,
Feeling your collarbones lift slightly On the exhale release the breath from your upper chest,
Then your ribcage and finally your belly Continue breathing this way,
Filling and emptying your lungs completely.
Finish your last exhale.
And now inhale deeply through your nose,
Filling your belly,
Then expanding into your ribcage and finally letting the breath rise into your upper chest.
Pause for a moment at the top of your inhale,
Feeling fully expanded.
Then exhale slowly and completely through your nose,
Releasing the breath from your upper chest and your ribcage.
And finally your belly.
Pause a little at the bottom of your exhale,
Feeling fully relaxed.
Now let's lengthen your exhale,
Inhaling for 4,
3,
2,
1.
Too.
One hold at the top.
And exhale for 6,
5,
4,
3,
2,
1 Inhale for 4,
3,
2,
1 and exhale for 6,
5,
4 slowly like a wave last one,
Inhale for 4,
3,
2,
1,
Hold at the top for 2 and exhale slowly for even longer than 6,
5,
4,
3,
2,
1 let your breath to come to its normal rhythm take a moment to observe any changes in your body and mind Notice the sense of calm and relaxation that this pranayama has brought to you.
If your eyes are closed,
Slowly begin to open them.
Take a moment to look around,
Bringing the sense of calm and awareness from this practice into the rest of your day Thank you for practicing with me today.
May this breath bring you peace,
Relaxation and a deeper connection to yourself.
Namaste.
