This is Colleen Rose and this is Breathing into the Present Moment.
This is a gentle introduction to belly breathing.
This technique quiets and calms the entire nervous system,
Reduces stress and anxiety,
And teaches you how to breathe more fully and be more aware of the present moment.
So let's begin.
Find yourself coming into your most comfortable lying down position.
Lie comfortably on your back with your knees hinged and your feet flat on the floor.
Your legs are hip distance apart.
For now,
Bring your hands along the side of your body with your palms facing up.
Let's begin by noticing your breath.
Your breath as you breathe now.
Without judgment,
Just notice.
Notice where the breath is moving within your body.
Where is the breath moving from?
Your chest?
Your belly?
Just notice.
Don't try too hard.
Be soft and notice.
Does the breath feel tense?
Strained?
Uneven or shallow?
Be the witness of this.
Just notice.
And now,
Place your hands on your belly and breathe comfortably for a few more moments.
Drop the tongue away from the roof of your mouth.
Relax your face,
Your eyes,
Your ears.
Relax your jaw.
And just breathe.
As you breathe,
Notice the movement of the body.
Keep breathing,
But just notice your body.
Now gradually,
Begin to make your breathing as relaxed and smooth as possible.
As you inhale,
Feel the belly rise to the sky and the ribs expand outward.
And as you exhale,
Feel the belly dropping down to the ground and the ribs knit together.
Inhale,
The belly rises and the ribs go out.
Exhale,
The belly drops and the ribs knit together.
Inhale,
Belly rises,
Ribs open.
Exhale,
Belly drops,
Ribs knit.
And keep breathing.
Inhaling rise and open.
Exhale,
Lower and close the ribs.
Just keep breathing,
Imagining the ribs like elevator doors.
Inhaling opening and exhaling closing.
Inhale and exhale.
And now begin to find space by introducing a slight pause at the top of the inhale and at the bottom of the exhale.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Belly rises,
Ribs open.
Pause.
Exhale,
Belly drops,
Ribs close.
And pause.
Continue on.
Inhale.
Pause.
Exhale.
Pause.
Exhale.
Pause.
And bring your attention and intention to breathing more fully and more consciously.
Now relax this technique and just breathe.
Again,
Relaxing the tongue away from the roof of the mouth.
Relax your face,
Your jaw,
Your eyes and your ears.
And just breathe.
Breathe and notice.
Notice the space in the body,
The space in the mind.
Just notice.
