Hello and welcome.
Today we are going to be doing a short five-minute spine breath practice.
And spine breath is great for slowing down an overactive mind,
Increasing the space between thoughts and within that space,
Allowing for more clarity,
For more perspective,
And overall to connect deeper with ourselves and maybe even decrease stress.
So when you're ready,
Please find a seat.
You can sit cross-legged on the floor.
You can sit in a chair.
If it feels more comfortable for you,
You can even find a lying position.
And whenever you find that position,
Slowly bring your eyes to a close or find a soft steady gaze,
Maybe at the floor below,
At your lap,
Maybe at the ceiling if you're lying down and begin to notice your breath.
Notice your breath moving in and out of the body.
Notice even when you draw awareness to your breath,
The breath begins to lengthen.
With each inhale,
The belly rises.
Rib cage widens.
With each exhale,
The rib cage,
The navel draws back towards the center,
Towards the spine.
Good.
And then on your next inhale breath,
Take a deep inhale through the nose and exhale.
Breathe out the mouth,
Maybe even a sigh.
Let's do that two more times.
Inhale through the nose,
Exhale,
Sigh out of the mouth.
And one more round,
Inhale and exhale.
Good.
And then seal both lips,
Continue just with your natural cadence of breath.
And I want you to draw your mind's eye,
Your awareness down to the very base of your spine,
Your tailbone,
Your pelvic floor.
Could maybe even notice any energy you notice in that space,
Subtle movements,
And maybe even visualize a little white glowing orb.
And if that doesn't work for you,
Just keep your awareness there for one more moment.
Good.
And on your next inhale breath,
Again,
Breathe in both nostrils and follow this breath through the nostrils,
Down the front of the spine to the very base of the spine,
Maybe that glowing white orb.
And then exhale from the base of the spine out through the crown of the head.
I'm going to do that again.
Inhale through both nostrils,
Follow the air through the throat,
The esophagus,
Down the front of the spine to the base,
And exhale back up along the spine out the crown of the head.
And again,
Inhale both nostrils to the base of the spine,
And exhale base of spine through crown of head.
And continue with this breath for just a couple moments.
If at any time your mind starts to wander or you lose the breath,
Just return to it.
Breathe in through the nostrils,
Follow the breath through the throat,
The esophagus down the front of the spine to the base,
And exhale base of spine out through the crown of the head.
Good.
To your next round of breath,
Gently let that practice,
Let that breath go for now.
Return to your normal cadence of breath,
And just rest here for a moment,
Noticing any changes in the contents of the mind,
In the physical body,
In your energy,
Mental,
Emotional layers,
All these different layers of our being.
If and when you feel called,
Draw both palms to heart.
Gently bow the head,
The hands to the heart,
Just closing your practice for now.
You can gently flutter the eyes open,
Return the head back to a neutral position if it's not there already.
And namaste.
Have a beautiful rest of the day.
