3 Part Breath Meditation

This short meditation will guide you through a three part breathing technique. Through mindful awareness of each part of the body, this calming breath practice can aid in reducing stress or anxiety and help overall lung function.

Transcript

Welcome, And thank you for joining me for this three-part breath meditation. This breath technique can help us find depth, Expansion, And space within our own breath. You can use this at any time, Either before bed, As you begin your own meditation or yoga practice, Or maybe even as you find yourself walking, Standing in line. This breath technique allows us to re-pattern our nervous system. Find yourself in a comfortable, Quiet space, And position your body in a way that most suits you in this moment. Maybe you're seated or lying down. Without making any changes to the body or breath, Notice what is present with you here today. As you soften or close the eyes, Allow the eyebrows to lift and lower. Allow the top of your tongue to fall away from the roof of your mouth, Letting it float. And gently draw the shoulders down and away from your ears. Begin to find slow breath in and out of the nose. You can draw one hand to your heart and one hand to your belly. As you draw in this next breath in through the nose, Begin to feel the belly expand completely, Just like you're filling up a balloon. And as you exhale out, Pull the belly button to the spine and completely move all that air out of the body. Next inhale through the nose, Filling up the belly, And this time expand that breath up into the ribs. Begin to find space between each rib. As you exhale out, Compress the ribs back together and pull the belly button to the spine as you empty that breath. Inhale through the nose, Expand the belly, Find space in the ribs, And draw the breath all the way up into the chest and lungs. Exhale out, Let the chest and lungs fall first, Then the ribs, And lastly empty the belly completely. Stay present here with each inhale and exhale as you feel the rise and fall of the breath touching your hands. And stay present with each compartment of the body as it fills and empties. Taking three more of these breaths at your own pace, Following the breath in and out of the nose, And letting the body soften just a little bit more with each exhale out. Taking your last exhale here, Bringing palms together at the heart space, Drawing one final breath in through the nose, And let this next exhale leave through the mouth. Thank you so much for joining this short meditation, And have a beautiful rest of your day.