Create Space And Breathe

In this breathing meditation I guide you into a supported variation of paschimotanasana, the seated forward bend. Once settled in the position we'll use the breath to release, let go and create space within and around us.

Transcript

Creating Space, A guidance to open up space in Paschimottanasana. Welcome! This meditation guides you into a supported version of Paschimottanasana, The seated forward bend. It will help you to breathe deeply, To let go, And create space within yourself. My name is Dominika and I'm happy to be your guide. For this meditation and posture, I suggest you get yourself a blanket as well as a cushion. And then you can make yourself comfortable either on your bed or on a mat on the floor. If you still need to get things ready, Just pause here and then start once you're settled, Either on your bed or on a mat. Now as you're sitting down on your mat or bed, Fold up or roll up your blanket to sit on it. So you can elevate your hips a little so your lower back doesn't round backwards too much. Now stretch out your legs and place your cushion on your legs in front of you. Take a deep breath in through the nose. And exhale, Release the air out through the mouth. Wonderful. Let's do this two more times. Deep inhale in through the nose and exhale, Maybe even sigh it out through your mouth. And one last time. Deep inhale and exhale, Release through your mouth. Now as you inhale deeply through your nose, Reach your arms up over your head, Over the side. And as you exhale, Reach the arms forward and start bending forward. Keep breathing through your nose now. Allow your arms to drop at the sides of your feet, Your legs and your head to come to a rest on your cushion. If you need to bend your knees gently here, Go ahead and do so. Once you arrived in your position, Allow your eyes to close on your next exhale. Now keep focusing on your breath. Inhale deeply and feel how the breath expands into your back. Opening up and creating space. As you exhale, Slowly through your nose, Feel how your arms and torso and head release a little more, Thinking deeper towards the ground. Inhale deeply, Feel the air streaming through your body, Opening up through your entire back. And exhale, Release any tension that your neck be fully relaxed, The forehead heavy resting on your cushion. Inhale the air streaming through your chest, Down your spine, Opening up space wherever needed. Exhale, Release the shoulders and arms a little more. Inhale, Feel each and every cell in your body being nourished, Opening up, Creating space. Exhale, Let go of any tension you might feel. Inhale, Create space in the back of your legs. Exhale, Release tension from your legs and let go of any fear. Inhale, Now feel your heart open wider and wider like a beautiful flower. Exhale, Let go of any thoughts of mass. Now continue breathing quietly. Breathe in your own rhythm. Inhale, Creating space. Exhale, Letting go. Breathe in your own rhythm. Now very, Very slowly, As you next exhale, Allow your eyes to open here again. And as you inhale slowly, Gently, Slowly roll up your spine to lift up the torso back to a seated position. Stay here seated with a few deep breaths. Notice how you feel. If it feels more comfortable, Lie down on your back in Shavasana Corpse Pose. Take a few breaths here, Feeling the air entering your body, Feeling the space you created. And exhale, Allow the energy to fully take over. Stay here a little longer. When you're ready, Shake out your body gently before you get up and on with your day. Thank you so much for taking the time to let me guide you here and now. Namaste.