Hello,
My friend.
My name is Diana.
I'm a Mind-Body Connection coach,
A psychosomatic specialist,
And a meditation teacher.
I'm very happy to welcome you to this transformative breathing practice.
Today,
We are setting off on a profoundly healing breathing journey that harmonizes ancient wisdom with modern science.
While I'm telling you more about it,
Please find a comfortable seated position that aligns with your spine naturally,
And breathe,
Allowing your body to relax and sink deeper into your space and the present moment.
Our foundation today is Sushumna Breathing,
A yogic technique that guides your breath along the energetic pathway of your spine.
This practice is a bridge between mind,
Body,
And spirit.
As a Mind-Body Connection coach,
I link this type of breathing to psychoneuroendocrine immunology,
A scientific field of study that investigates the link between bidirectional communication among the nervous system,
The endocrine system,
And the immune system,
And a correlation of this crosstalk with physical health.
Also,
Breathing up and down along the energetic spine resonates with the energy centers of our body,
Known as chakras.
This tantric perspective elevates this practice as we channel vital energy,
Or prana,
Upward through the chakras and downward on the exhale.
To amplify the effects,
We will incorporate Ujjayi Breathing,
Which involves a gentle constriction in the throat to create a soft,
Ocean-like sound.
This technique extends your inhale and exhale,
Deepening your connection to the breath and allowing time for visualization and experiencing the sensations.
Let's try that Ujjayi Breathing now.
Make a constriction and draw the air through a narrow space in your throat,
And out through the same narrow space.
Great.
Continue breathing naturally for now.
So,
When you inhale,
You're going to track with your attention your spine from the tailbone up to your crown chakra.
And when you're exhaling,
You're going to trace this spine from the top to the bottom,
Strengthening the mind-body connection and enhancing the psychoneuroendocrine immune system.
Before we start with this exercise,
Let's begin just by noticing your breath.
Don't control or change it.
Simply notice how it moves inside and outside your body.
Imagine a cord of your favorite color going through your spine and extending down to the very center of the Earth.
This cord provides your vital energy,
The purest energy of nature,
Allowing you to heal and ground at any moment of your life.
Continue breathing naturally and feel the energy going up this cord from the heart of our planet.
Now,
Imagine this cord extending through your whole spine up to the center of our infinite universe.
It brings you the vital energy of our cosmos,
Gifting you inspiration,
Lightness,
And harmony.
Breathe and feel this energy coming down at you,
Entering your crown chakra and infusing your whole body.
Now,
See and feel these both energies of the Earth and the universe,
Infusing your every cell and playing inside your physical body.
You may notice any colors,
Feel any sensations or emotions associated with these two energies.
Let them interwine within you,
Fostering balance and vitality.
Now,
Let's start with our breathing exercise.
Create a little constriction in your throat for the Ujjayi breathing and imagine drawing the Earth energy from the center of the planet through your tailbone,
Through your whole spine to the top of your head.
And as you breathe out with Ujjayi,
Imagine the universal energy coming down at you,
Crossing your whole body from your crown chakra down to your pelvic area.
And repeat this visualization,
Tapping into the physical sensations along the way,
Breathing in and out with Ujjayi.
Choose a comfortable pace for you and try not to make any long pauses between breathing in and out.
Allow your breath to become circular,
Without any pauses between inhaling or exhaling.
Continue this practice,
Allowing the physical sensations to deepen your experience.
Don't worry if it feels challenging at first.
With consistent practice,
It will become effortless and enjoyable.
As you inhale,
Trace the Earth's energy up your spine,
Accompanied by the Ujjayi sound.
On the exhale,
Guide the cosmic light down through your body.
Stay present and allow the transformation to unfold.
With every inhale,
Imagine the breath cleansing each of your chakras,
Starting from the bottom one and going up to the crown chakra.
With each Ujjayi exhale,
Draw the cleansing energy through each chakra again,
Following the energetic pathway along your spine.
Remember,
This breathwork strengthens your mind-body connection,
Nurtures your immune system,
And elevates your overall well-being.
Stay in the moment and enjoy the process.
You're doing great.
Great job,
My friend!
You may continue this practice if this is what you want,
Or you may release your breath and sit for a couple of moments in silence,
Checking how you feel now,
Whether there are any differences,
Without analyzing too much,
But just feeling.
Allow yourself to receive or let go of anything that you may feel you want.
Notice occurring sensations in your body,
Perhaps emotions,
Thoughts.
Be a curious observer,
Without rushing into the details.
Allow yourself to integrate the experience fully.
I hope this practice served you well.
Be sure that today you enhanced your physical health,
Strengthened your mind-body connection,
Enhanced your general well-being,
And strengthened the connection to the whole universe and all living beings.
Practice this meditation once a day,
Every day,
For promoting the holistic health of your body,
Mind,
And spirit.
And if you are interested in the mind-body connection,
I invite you to check my Mind-Body Connection playlist with other practices and my Build Mind-Body Connection course here on Insight Timer.
Thank you for practicing with me today.
May this breath enrich your life in countless ways.
I'll see you tomorrow.
Bye.
