So here I'm going to guide us through a session where we breathe into our belly,
Into the heart center,
And then with an audible breath we sigh it out.
We'll move through three rounds,
Each round followed by a breath retention of 30 seconds.
This is what the breath will sound like.
Give it a try on your own here.
So let's find a comfortable seated position.
I like to sit with the legs crossed,
Spine tall,
Hands facing down over the knees and close the eyes.
Let's take a few clearing breaths here before we begin.
In through the nose and out through the mouth.
Exhale.
In through your nose.
Exhale,
Let it go.
Round one,
Let's breathe together.
In two parts,
Into the belly,
Heart,
Audible breath,
Sigh it out.
Filling,
In two parts,
Exhale,
Audible breath,
Let it go.
As you move through this technique,
Imagine your body,
Your mind,
Releasing anything that's in the way,
Clearing your energy,
Allowing your breath to rejuvenate and restore.
Breathe in,
Fill the belly,
Hold at the top.
Tuck the chin in,
Spine tall as we hold.
Release the muscles in the face,
Release any tension.
We're just holding deeply with our focus here,
No grasping.
Exhale,
Let it go.
Beautiful work.
Finding your center here.
And we'll move into round two together.
Breathing in for two parts,
Filling the belly,
Into the chest,
Sigh it out,
Audible breath.
Feel that belly,
Feel it move into the chest,
Heart center.
Exhale,
Let it go.
Stay with your breath here.
Really sighing it out,
Almost exhaling.
Breathing in,
Fill the belly,
Hold at the top.
Chin tucked in,
Spine tall,
Release any tension or tightness in the shoulders as you hold.
Exhale,
Let it go.
Beautiful work.
Finding your center here,
We move into our third and final round.
Here we go.
Breathing in,
Two parts,
Exhale,
Audible breath,
Sigh it out.
Breathing into the belly,
Chest,
Heart center,
Exhale,
Let it go,
Sigh it out.
For this last round,
Use your energy,
Your intention,
Clearing any blocks,
Any stagnant energy,
Release through your breath.
Using this as an opportunity to release,
Shift your energy,
Maybe the momentum,
And breathe in,
Fill the belly,
Hold.
Noticing any tension in the brows,
Release it as you hold.
Noticing any tension in the brows,
Release it as you hold.
No need to grasp,
Just focusing deeply,
Keeping your practice inward.
And let it go,
Release the breath,
Sigh it out.
Sigh it out.
Placing your right hand at the heart center,
Left hand at your belly,
Connecting with the physical body.
Let's seal our practice together here.
