Hey welcome.
Today we'll be doing a 20 minute meditation on the spine breath.
First we'll chant our Om Purnamadam chant and then we'll close with a Satomah chant.
In between we'll be doing the spine breath first being a little more physical with it following the breath down the spine from the nose feeling the pelvic floor open with the inhale slightly engaging the pelvic floor maybe the belly as we breathe out following the breath up along the front of the spine and out the top of the head maybe out the nose if that's easier for your mind.
And then once we've done that a while cue us to simply let that go and we'll sit in silence continuing with the spine breath but not actively doing the Bandhas so not really purposefully moving the pelvic floor or the belly just watching the breath move down and up along the front of the spine and again all the way down and all the way up.
Just make sure you have a comfortable seat.
Nice long spine if that's possible for you but otherwise relaxed in the body.
Feel yourself present in the room that you're in.
And let's chant together.
Om Purnamada Purnamidam Purnaha Purnahudachate Purnaha Sia Purnamadahiya Purnama Vahavashishate Om Purnamada Purnamidam Purnaha Purnahudachate Purnaha Sia Purnamadahiya Purnama Vahavashishate Om Shanti Shanti Shanti Om Slowly become aware of your breath.
Feel your breath moving in and out of your body.
Notice if the breath is constricted or flowing freely.
Without really seeking to modify it at all.
Now let's begin our spine breath.
Imagine the breath either coming in through the nose or in through the top of your head.
Whatever is easier for you.
Inhaling down to the pelvic floor.
Down the front of your spine.
And then as you exhale,
Feel your pelvic floor just very gently contract.
Follow that breath up the front of your spine either out your nose or through the crown of your head.
And that's our breath.
Inhaling down,
Everything opening.
And exhaling up.
So find a rhythm with that.
Not too much effort with the muscles.
Just enough to remind ourselves that we're breathing down to the pelvic floor.
And we'll sit like this for a few minutes.
Let's begin our spine breath.
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Now if you feel ready you can let go of the physical effort of muscles moving.
And simply watch your breath naturally come into the bottom of your body.
Watch your breath move up your spine and naturally exit the top of your body.
In this way tracing the breath up and down the spine.
If you feel yourself distracted,
Simply return to the more physical version of the breath.
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