Hello my loves,
My name is Chris and welcome back to another guided meditation.
In today's practice we'll go over Ujjayi Breathing.
Ujjayi Breathing,
Also known as Victorious Breath,
Sometimes Ocean Breath,
Or what I like to call it,
Darth Vader Breathing,
Is a powerful technique that helps to calm the mind,
Balance the nervous system,
And enhance our yoga practice.
This breath has many benefits including reducing stress and anxiety,
Improving concentration and focus,
It increases oxygen in the blood,
And it promotes a deep sense of inner peace.
Ujjayi Breathing involves slightly constricting the throat to create a gentle,
Whispering sound as we breathe.
This sound not only helps to anchor your attention and your mind,
But it also creates a rhythm that can soothe your entire being.
So let's begin by finding a comfortable seated position.
Allow yourself to sit with your spine tall and straight,
Shoulders relaxed,
Your hands can rest gently on your knees or your lap.
Close your eyes and take a few moments just to settle into your body and your breath.
Notice the rhythm,
The natural rhythm of your breathing,
Without trying to change it.
Allow your mind to quiet and bring your awareness fully to this present moment.
Ujjayi Breathing is done by gently constricting the back of our throat,
Specifically the glottis,
As you breathe in and out through the nose.
This creates a soft whispering sound,
Similar to the sound of ocean waves.
Let's practice this together.
Let's start by taking a deep breath in through the nose,
And as you exhale slightly constrict the back of your throat and make a ha sound with your mouth wide open,
Kind of like you're fogging up a mirror.
Let's do that again and notice the sensation in your throat.
Take a deep breath in and then fog up that mirror.
Now see if you can close your mouth and try to make that same sound as you inhale and exhale through your nose.
You should still feel the gentle constriction in your throat.
Let's practice that a few times here,
Inhaling and then exhaling through the nose with the throat slightly constricted.
Let's begin our practice of Ujjayi Breathing.
I'll guide you through just a few rounds and allow you to practice by yourself.
First exhale completely,
And on your next inhale gently constrict the back of your throat,
Creating that soft whispering sound.
Notice how the breath feels as it enters your body,
Filling your lungs completely,
And as you exhale through the nose with that slight constriction still in the throat,
Allowing yourself to release any tension in the body.
Again inhale that whisper sound,
Exhale again.
One more time all together,
Inhale that whisper sound,
And exhale whisper sound.
Continue to breathe in this way,
Focusing on the sound and the sensation of the breath,
And if your mind starts to wander,
Gently bring it back to the sound of your breath.
Let your breath be a guide,
Guiding you into this state of calm and relaxation.
As you continue to breathe and practice this Ujjayi Breathing,
Feel the breath moving smoothly and evenly,
Creating a sense of balance and maybe harmony within you.
Maybe you can imagine each breath as a wave,
With the ebb and the flow,
The rising and the falling,
Allowing it to soothe and to calm your entire being.
Take a few more breaths like this as we begin to end the practice here.
Now let's slowly begin to bring your awareness back into the room,
Letting go of the constriction in the back of your throat,
And returning to your natural breath.
Notice any changes in the body or the mind,
Allow yourself to feel that sense of calm and relaxation that this Ujjayi Breathing can bring to you.
And whenever you're ready,
Let's bring our hands to prayer at heart center,
As we take a quick moment just to thank ourselves and for the practice here today.
Allow yourself and your head to bow to the great wise teacher that resides in each and every one of us,
Thanking you all,
Namaste,
Love you all.
