Hi,
My name is Asa.
Welcome to this Valoma Pranayama Stage 2 Guided Breathing Meditation.
This beginner-friendly technique incorporates three brief pauses during the exhalation while the inhalation is slow and continuous.
Begin by coming to a comfortable seat or lying down on a couch or a bed.
You can allow your eyes to fall closed or leave them open with a soft gaze on the floor a few feet in front of you.
If you're seated,
Allow the crown of your head to lift up as you breathe in and allow your shoulders to relax down as you breathe out.
Notice if you're holding any tension in your jaw,
Your shoulders,
Or anywhere else in your body.
And if so,
Along with your next exhale,
Allow that tension to melt away from your body.
Slowly begin to deepen your breath,
Making each breath a little fuller than the last.
Breathe at a comfortable pace and a bit deeper than your normal breath.
And bring your full awareness to your body breathing,
Allowing your focus to sink more and more into your body with each breath.
And if at any point during the guided meditation you notice you've become distracted,
Gently bring your attention back to your breath and to the guided instruction.
And now for our breathing practice.
I'll guide you through a few breaths.
Each inhale will be slow and smooth and we'll pause three times during each exhale.
Although the exhale is interrupted,
It should still feel comfortable and not strained in any way.
Each cycle of Valoma Pranayama is followed by one normal cycle of breath.
To begin,
Take a deep breath in.
Inhale a little,
Pause,
Exhale a little more,
Pause,
Exhale a little more,
Pause,
And exhale the remainder of the breath,
Drawing your belly in towards your spine to exhale completely.
Take a normal breath in and out without any pauses or interruptions.
And back to the technique.
Take a slow,
Deep breath in,
Breathe out a little,
Pause,
Breathe out a little more,
Pause,
Breathe out a little more,
Pause,
And exhale the rest of the breath.
Take a normal inhale and exhale without any pauses.
And again,
Back to the technique.
Deep breath in,
Exhale,
Pause,
Exhale,
Pause,
Exhale,
Pause,
Exhale the rest of the breath.
Take one normal breath in and out.
Continue Valoma Pranayama at your own pace,
Inhaling slowly and deeply,
And pausing three times during the exhale.
And remember,
Each cycle of Valoma Pranayama should be followed up with one normal breath cycle,
And inhale and exhale without any pauses.
If you begin to feel uncomfortable or like you're straining,
Take a few normal breaths to reset,
And then try just one or two pauses instead of three.
Alternatively,
If you feel like you have the capacity to incorporate more pauses without straining,
You may try up to four or five pauses during each exhale.
I'll be back in a bit to close out our practice.
When you're ready,
You can release the breathing technique and allow your breath to return to its natural rhythm.
Take a moment to notice how you're feeling.
Take a deep breath in,
And on your exhale,
Gently sit back,
Take a stretch,
And blink open your eyes.
Thank you for practicing this Valoma Pranayama Stage 2 Guided Breathing Meditation.
I wish you a wonderful rest of your day.
