Hi,
This is Katie.
Coming into a comfortable position.
So if you do have a seated position that you find comfortable,
Choose that.
Otherwise,
If you'd prefer,
You can lie on your back.
If you're lying on your back,
Try to have something to support your neck and head.
So maybe a rolled up blanket.
Good.
If you're sitting,
Allow your thighs,
Allow your sit bones to ground.
So just let gravity do the work so that they can relax downwards.
Inner thighs,
Inner groins can soften downwards.
Good.
Lifting your armpits away from your sit bones grounding.
Start to notice your natural breathing.
So bring more awareness to that.
Feel the air moving in and out,
The temperature of the air.
As you inhale,
Notice where in your nostrils you're feeling the coolness of the air.
Where does the air connect with the nostrils?
Where else do you feel the coolness?
Perhaps underneath the sinuses,
In the back of your throat.
As you exhale,
Feel the warmth or the contrast,
The difference in the temperature from your inhale.
Good.
As you inhale,
Start to now expand more fully into your lungs.
So fill the depth of your lungs.
Fill and feel the depth of your body from front to back,
In the sides.
Keep inhaling.
And when it feels like that's as much as you can inhale,
Top up.
So inhale some more.
So the top of your lungs are your collarbones.
Just below the collarbones.
So behind that as well as the back part of your lungs.
So filling in 3D in all directions,
Front and back,
The top of your lungs.
Good.
Keep the shoulders broad,
Armpits lifted.
As you exhale,
Keep the integrity of the shape of the body.
Start to soften the chest,
Soften your solar plexus.
As you start to exhale some more,
Maybe you feel the lift of the diaphragm inside you.
The organs lifting up.
Tailbone,
If you're sitting,
Slightly drawing forwards,
Pelvic floor lifts.
When it feels like you're at the end of your exhale,
Use your lower abs to exhale a little bit more,
Like you're pushing the air out.
Good.
And then when you inhale,
Start to inhale,
Relax the lower stomach.
And again,
Filling the whole depth of your body,
The depth of your lungs.
Left and right,
Front and back.
Breathing up to those collarbones.
And then breathing that little bit more,
Just when you feel like you're coming to the end.
Topping up.
Good.
As you exhale,
Softening,
Letting out the top air,
Keeping the exhale going until you feel the diaphragm lifting up inside of you.
The lower stomach at the end starts to engage,
It draws in,
Pushing that remainder of the air out of the body.
Good.
So keep that going in your own speed,
Noticing when you're getting to the end or towards the end of your inhale and your exhale.
So you're just topping up that little bit more.
And on your exhale,
You're engaging the exhale muscles that little bit more,
That diaphragm lifting.
Lower ribs at the back of the diaphragm,
Drawing in closer towards each other right at the end of that exhale to exhale that little bit more.
Good.
Enjoy taking these full and extended inhales and exhales.
Good.
Keep your awareness or attention on the inhaling and the exhaling.
Good.
And then just one more full inhale,
Topping up that extra bit more.
Good.
Feel it around the collarbones,
The lifting of the armpits,
Expansion into the armpit space so you're filling the depth,
All directions of your lungs.
And exhaling,
Exhaling that little bit more.
And then just relaxing all the efforts,
Relaxing all control.
And just sitting with the resonance,
The pranava,
Or feeling the effects on your body,
Mind,
Your mind-body.
And your natural breathing from before might have changed now.
But keep that sense,
That awareness of the 3D of your body,
Particularly the depth,
That sense of balance,
Of grounding evenly through both sit bones,
Lifting evenly through both armpits,
Away from those sit bones,
Grounding both sides of the collarbones,
Broadening.
So finding this integrity,
This balance in our physical body through posture,
Through breathing.
You can notice the effects or feel the effects in maybe our thought processes or thoughts that come up or don't come up.
Just our whole sense of being us.
Tune in to what feels good now and wish you a great day or evening ahead.
Chat soon.
