Hi,
My name is Ali Koski.
For those of you I don't know,
Welcome.
I'm going to guide you in some really basic pranayama.
Pranayama is moving the breath in a special way so that we can create a change in our physical,
Mental,
Emotional being.
And this first part of pranayama we're going to do is very simple,
Very basic awareness of breath.
So you can get comfortable,
You can be laying down,
You can be sitting up,
Wherever you'll be able to sustain for the duration of the time and be able to really tune into your breathing.
Go ahead and find your position and allow your eyes to close.
Take a couple swallows,
Clearing your throat.
Feel your eyes around inside your head,
Going both directions in circles.
As you bring the eyes to center,
Allow them to soften in towards the back of your head.
And relax your forehead,
Your eyebrows.
Imagine that you have eyelids on the backs of your eyes.
Blink open,
Turning your gaze into the inside of your head.
Start to lower your eyes down into your body,
Setting your intention to move your awareness to the very origin of your breath.
Where does your breath begin?
As you find the very center of your breath,
Begin to watch.
Watching the expansion,
The opening of space inside as you breathe in.
As you observe this inside,
You can start to take your attention to notice the inside of your body,
From the very center of your breath all the way out to the edges of your skin.
Observe the movement of your whole inner body.
The whole inner body is expanding out into the edges of your skin.
Just watching that for the next couple of breaths,
Witnessing your inner body expanding out towards your skin.
Now shifting your attention to your exhale,
Watching how the exhale draws the inner body inward.
Your exhale softens the whole inner body back towards the very center where the breath begins.
Observe this softening inward for your next few exhales.
Let's bring the awareness to the whole length of the breath through the perspective of the inner body.
As you breathe in,
The inner body expands out towards the skin.
As you breathe out,
The inner body softens in towards your center.
Watching this pulsation,
Inhale to the exhale,
Moving your inner body under so gently.
Awareness of the breath.
In the subtle detail of what's happening as you breathe.
Now we'll bring awareness to the outer body.
So for now you can let go of watching the inner body.
As you exhale,
Your outer body softens and lays down onto your inner body.
Observe your exhale for the next few breaths.
Watching how your outer skin drapes in and hangs onto the inner body through your exhales.
Watching this like if you were to throw a blanket over a chair.
The blanket would drape over the edges forming to the shape of the chair.
As you exhale,
Your whole outer body,
Your whole skin softens and drapes over the inner body.
Now bring awareness to the inner body.
As you inhale,
Your outer body draws inward towards your inner body.
You can think of this like if your whole skin is inhaling.
There's a kind of suction pulling inward through the inhale.
Your whole skin draws inward as you breathe in.
As if every pore in your skin is drinking in the breath.
For the next few breaths,
Observe your skin inhaling.
Your skin drinking the breath in and drawing your whole outer body,
Your whole skin layer closer to your inner body.
Observing this the next couple of breaths.
Now observe the outer body perspective through the entirety of the breath.
Inhale,
The outer body expands inward.
Exhale,
The outer body drapes over the inner body.
Inhale,
The outer body draws inward.
Exhale,
The outer body softens over the inner body.
Following this for a few breaths on your own.
Observing this subtlety of the breath.
Now start to put all of these pieces together.
As you inhale,
Your inner body expands as your outer body contracts.
They meet each other.
As you exhale,
Your inner body softens in and your outer body drapes over your inner body.
Inhale,
Inner body expands,
Outer body draws in.
Exhale,
Inner body softens,
Outer body drapes over your inner body.
Following this for your next couple of breaths.
Whole skin inhaling.
The whole skin exhaling.
You can continue observing your breath for as long as you like.
You're ready to open your eyes and come back into the world and do so at your own pace.
Thank you for breathing with me.
Namaste.
