This breathing meditation is designed to strengthen the lungs,
Relax the nervous system and boost the immune system.
Either sitting or lying down,
Make any adjustments so you can be as comfortable as possible.
Allow your eyes to close down and your awareness to draw inwards.
Bring your attention to the mind,
Let go of critical thought and conversations.
Let any worries feel lighter.
Your brain softens and expands a little in the space.
Bring attention to the breath and just notice the quality of today's natural breath.
No need to judge it,
Just watch it,
Observe it,
Explore it.
Visualise your lungs and if you like you can place your hands at your lowest ribs at the base of the lungs,
Right hand on right ribs,
Left hand on left ribs.
Let the shoulders relax in space.
Viloma pranayama is the practice of breath control that is believed to regulate energy through the body.
By going against the natural course of the breath we begin to access more of the lungs,
This can be exhilarating and can help to build our power and strength.
If at any point this practice becomes uncomfortable then just return to your natural breath.
The breath should be gentle and smooth,
Not gasping at all.
Concentrate and imagine your lungs in three sections,
A lower section,
A middle section and an upper section.
Finish your exhale.
As you inhale as if filling a glass of water the air goes into the bottom of the lungs then hold.
Now continue to inhale into the middle of the lungs and hold and into the upper lungs,
Hold at the top,
When you are full let go a smooth exhale.
Repeat inhale to the base of the lungs,
Hold into the middle of the lungs,
Hold all the way into the very top,
Hold and then exhale a smooth long exhalation.
One more time,
Direct your attention and inhale lower lungs,
Hold,
Attention and inhale to middle lungs,
Hold,
Attention and inhale upper lungs,
Hold at the very top and exhale let it all go.
Take a moment to observe.
Now we take a smooth inhale all the way in,
Hold at the top,
Release out of the bottom of the lungs,
Hold the middle of the lungs,
Hold the upper lungs and hold at the end of your breath.
When your lungs cool on you for air take a long smooth breath in.
Hold at the top,
Exhale the base of the lungs,
Hold,
Exhale the middle,
Hold,
Exhale the upper lungs,
Hold all the way out.
One more time,
Inhale,
Hold,
Exhale release lower,
Hold,
Middle,
Hold,
Upper all the way out to the depths of the breath,
Then inhale and exhale it through the mouth.
Come back to your natural breath.
Notice the new found quality in your breath and enjoy the calming effects upon the body,
The soothing effects upon the mind and feel your spirits lifted.
Just take your time now to move back into your day and out of the practice,
No rush and just enjoy this new found heat,
Warmth,
Expansiveness through the chest and be receptive.
Namaste.
