The Ujjayi technique is the mechanism by which we consciously control our breathing.
It can be compared to space in the way it regulates and contains the expansive nature of our breath.
When practicing Ujjayi,
We create an internal Drishti,
A point of focus for our attention.
By consciously slowing down our breathing rhythm,
We can evoke a sense of calm and spaciousness.
Begin by finding a comfortable upright seat,
Lengthening your spine and softening down through your sit bones.
Create a gentle constriction at the back of your throat,
Where you might imagine the root of your tongue to be.
As you inhale and exhale through the nostrils,
There is a deliberate squeeze of the back of the throat,
Limiting the amount of air moving through and regulating each breath to a slow even rhythm.
You may notice the belly rising and falling as you breathe.
Feel free to continue with your Ujjayi breathing for as long as is comfortable.
Returning to your natural breath in your own timing and noticing if perhaps there's a little more space between each breath,
Thought and sensation.
And see if you can stay with that gentle awareness of your natural breath,
Remaining present with your breath and body as you listen to music for meditation on the space element.
Begin by softening your face,
Allow the eyelids to become heavy,
The cheekbones soften,
Jaw release and lips part slightly,
Feeling the tongue floating in the mouth.
And just starting to open your hearing to the sounds around you and see how far you can expand your hearing awareness.
Noticing what's the furthest sound you can hear.
Gradually drawing the hearing in closer,
Hearing sounds around you in the room.
And perhaps you can hear the gentle pulse of your heart beating or your own breath.
And see if you can become aware of all sounds at once.
Awareness of the furthest and closest sounds you can hear.
Bring your awareness to your breath without changing anything,
Simply noticing how your breath is naturally breathing your body.
Connecting with the rhythm of your inhalation and exhalation in and out.
And you might check in and notice how the meeting of your breath to body feels.
Are the edges of the breath smooth or jagged?
And as you continue to soften,
Can you observe any change in your natural breath?
Now starting to observe all three awarenesses at once.
The softness in your face,
Your hearing wide open and this connection or anchor to your natural breath.
Fully present with all three awarenesses at once.
See if you can stay present with the three awarenesses as you listen in to the compositions for meditation.
