Hello and welcome.
My name is Taje Lee.
I'm so glad you're here.
Today,
We'll be moving through some very intentional rounds of belly breathing.
So,
Options for you.
You can find a comfortable seat.
Consider lying face down or on your back.
Lying down for belly breathing,
I find,
Helps to create more length in the tissues and therefore more space to fill the belly cavity with fresh breath.
So take a moment to get comfortable.
Find the position that's going to work best for you as we prepare for the next several minutes together.
And once you have found.
The place that feels just right for you.
Take a moment to fully arrive.
Settling in heavier into the body,
Into the shape.
Just noticing and observing how the body begins to stretch and open just with gravity alone.
Softening and expanding and taking up a little more space just as you begin to settle right here.
Then draw some attention towards the natural rounds of breathing that's beginning to emerge from this space.
Noticing where the breath is.
Travels right now.
And often it tends to get stuck in the chest.
Feels a little tight,
Maybe a little shallow and short.
Or maybe for you,
You're feeling a little anchored today.
So however it is,
Is exactly right.
Let's take another full round of breath here simply to Extend that permission to arrive just a little more fully.
Soften and surrender and relax with the exhale.
From here,
Either seated or lying down,
If you're face down and your belly is against the floor,
Which is a fabulous position for this exercise,
Your palms can be stacked and your forehead can rest on the forearms.
So get comfortable there.
If you are face up or in a seated position,
Bring both palms to the belly area.
So don't stack the hands.
Instead,
Allow the hands to be placed on either side of the belly button.
And really press down through each of the finger pads.
Pinky fingers,
The ring fingers,
The middle fingers,
First fingers,
And then the thumbs,
And then suction cut the palms.
This goes for everyone,
No matter which position you're in.
Begin to notice the gentle rise and fall of the belly,
Just with this natural breathing that is beginning to take shape here.
You might notice that there is a slight lift of the belly as you inhale.
And then a slight lower of the belly as you exhale.
Let's observe for one more full round of breath here before we layer on.
Anchoring,
Settling,
Listening,
And learning.
When you're ready.
On your next inhale,
Send the breath down into the belly,
To balloon the belly with fresh air,
Expanding and filling.
Stretching the skin and the tissues from the inside.
Then as you exhale,
Empty that completely as you feel the belly contract either against the floor if you're face down or against the fingers and the palms.
Take another big intentional breath and send it all the way down to the belly cavity,
Filling,
Expanding,
Creating space.
And then exhale,
Feel the belly contract as it pulls away and empties the body of breath completely.
Another round just like that to fill and expand,
Massaging the internal organs,
Expanding through the tissues.
And then exhaling it all the way out slowly,
Fully,
And deeply.
Another big inhale to balloon the belly,
Expanding with fresh breath.
And then exhaling empty completely as the belly contracts.
Few more rounds.
Inhale to fill and expand,
Creating even more space this round,
Stretching and filling.
And exhale nice and slow,
Begin to release the air from the belly.
And out of the box.
Inhale,
Fill and expand.
Noticing the belly reaching out towards either the palms or the floor.
And then exhale as the belly contracts away.
Another one just like that.
Inhale to fill,
Fill,
Fill.
And as you exhale to release,
Soften the shoulders,
The face,
The neck,
The jaw.
Settling even heavier here Another big inhalation to communicate fresh breath,
Fresh air,
Fresh life into the body.
Feeling the belly expand.
Exhale,
Release slowly and easily and fully as you rid the body of stale air.
Cleansing and release.
Another big breath in to fill and stretch and expand on the inhale.
And exhale to soften,
Release and let go with purpose.
To more full routes.
Feel the belly expand on the inhale.
Creating space from the inside out,
Stretching internally.
Notice how the breath naturally begins to exhale as the belly contracts and empties completely.
One more full round of breath,
Feeling the harmony between the belly expanding into the surface it's touching.
A purposeful exhale as we release that breath completely.
Return to some natural breathing here,
Releasing the formality with the breath.
Noticing how the breath has changed from when we first settled in here to the shape before we started the exercise.
You might be noticing a sense of.
.
.
Clarity.
Calm.
Quiet.
Peacefulness.
A beautiful space and state that you have generated for yourself just in a few moments here where we spent some intentionality connecting with the breath and the body.
And I commend you for that.
You can return to this belly breathing exercise anytime you'd like.
It's incredibly powerful to incorporate just a few moments of self-connection and intentional breathing into your day when you're feeling stressed or overwhelmed and are looking for a quick reset,
A moment of connection and ease and peace.
So generating some awareness back into the space in which you are,
Noticing what you can see,
What you can hear.
If you're lying down,
Very gently,
Very carefully begin to make your way back to a comfortable seated position.
And as you do,
Retain this beautiful connection,
This anchoring you have just built for yourself.
And allow it to guide you through the rest of your day.
Thank you so much for breathing with me.
I'll see you next time.
