The wave breath.
This practice is intended to be done immediately following three-part breathing.
Begin to notice how your breath travels through your body.
Sometimes it can feel as though the air moves in and out in the same way that the waves of the ocean move forward and back across the shore.
Allow yourself to connect to that wave-like quality of the breath,
In and out.
When you're ready,
Empty your breath all the way out.
When you begin to breathe in again,
Let your breath fill your lower belly first,
Then your upper belly,
Your ribs,
And all the way up to your collarbones.
Once you stop inhaling,
Hold your breath in for just a moment.
When you're ready to exhale,
Let your upper chest empty first.
See if you can let the air leave without your chest collapsing.
Then empty your ribs,
Upper belly,
And finally,
Your lower belly empties last.
Hold your breath out for a moment.
When you're ready to breathe in again,
Let the wave of your breath fill your body,
Beginning with your lower belly,
Upper belly,
Ribs,
Chest,
And collarbones.
Hold your breath in for a moment.
When you're ready to breathe out,
Let the wave of your breath move out of your body from the collarbones,
Emptying without collapsing,
Then your chest,
Upper belly,
And finally,
Your lower belly.
Hold your breath out for a moment.
Breathing in again,
You can imagine that you're pouring water into a pitcher.
The bottom of the pitcher fills first,
Then the middle,
Then the top.
When the pitcher is completely full,
Hold the breath in.
And as you're ready to breathe out,
Pouring water out of the pitcher from the top,
Through the middle,
To the bottom.
Hold the breath out.
Pouring water into the pitcher as you breathe in again,
Filling the bottom,
The middle,
The top,
Hold the breath in.
As you're ready to exhale,
Pouring water out of the pitcher from the top,
Through the middle,
To the bottom.
Hold the breath out.
Breathing in again,
Feeling the wave of the breath pass over and through your body.
Bottom,
Middle,
Top.
A moment of rest and quiet in between breaths.
And exhaling from the top,
Through the middle,
To the bottom.
Holding the breath out,
Experiencing the deep peace of no in,
No out.
The stillness of no breath for a moment.
Then as you're ready,
Breathing in again,
Feeling that wave of the breath fill you up.
Allow yourself to return to normal breathing.
Stay and rest for a few more minutes.
Enjoying the oceanic quality of the breath as the waves pass over and through you.
Gentle expansion and release of the in and out breath.
Breathing in.
