Tail?
My whole life tame?
Who do you call?
Welcome to this core technique belly breathing meditation called belly ribs chest by Gabriella D'Amori.
Please listen to the first breathing exercise if you haven't done so already.
Now start to extend your breath as we did in the first lesson.
Breathing in deeply through your nose,
Exhaling fully through your nose or your mouth,
Whatever is more comfortable for you.
With each breath try to make it a little longer,
A little fuller.
Starting to encourage the diaphragm to move with our breaths.
Focusing on our belly now as we breathe in the belly comes out like a gentle balloon.
And as you breathe out through the nose or the mouth the belly comes in,
Squeeze it very gently,
Pull it towards the spine making sure that you fully exhale all of the air held in your lungs.
Just practice this for a few moments in your own time.
This is the absolute best thing you can do for yourself is to breathe properly and slowly.
So breathe in through the nose,
Allow the belly to come out.
Breathing out through the nose or the mouth fully,
Encouraging the belly to come in,
Emptying it,
Pulling it gently towards the spine.
Breathing in,
Belly comes out,
Full breath,
Nice full breath up to the top of the chest it feels like and giving yourself that feeling of really wanting to have a nice big exhalation the next time you breathe out fully,
Completely emptying the breath.
Breathing in,
Belly out,
Breathing out,
Belly in.
Beautiful.
So now we're going to focus on three simple parts of the body which is going to give us a focal point for our busy mind and also allow you to observe how your body moves as you breathe in.
So as you breathe in,
I want you to focus on the belly coming out and then notice how your rib cage at the side of your body becomes full and expansive and lastly your chest is full and lifts up a little bit.
And as you breathe out,
The chest comes in a little bit and deflates,
The rib cage contracts and comes in and lastly the belly fully exhaling all of the air becomes flatter and very gently moves towards the spine when you bring it in to a gentle crunch.
Let's trace that again.
As you breathe in,
Belly comes out,
Ribs come out,
Chest becomes full.
As you breathe out,
Chest starts to deflate,
Ribs come in,
Belly goes flat.
Beautiful.
Breathing in again and trace these parts of the body,
Belly,
Ribs,
Chest.
Breathing out,
Chest,
Ribs,
Belly.
Breathing in,
Watch the belly,
Watch the ribs,
Watch the chest.
Breathing out,
Let go of the breath through the chest,
The ribs,
The belly.
When your mind becomes busy or distracted or you feel like you can't do it,
Put those critical thoughts to the side and continue to practice this simple meditation.
Breathing in,
Belly,
Ribs,
Chest.
Breathing out,
Chest,
Ribs,
Belly.
Breathing in,
Belly,
Ribs,
Chest.
Breathing out,
Chest,
Ribs,
Belly.
Just do this in your own time,
Extending the breath,
Focusing on those three simple body parts and as you say the words,
Make sure your awareness is resting there and tracing the body as it moves with your beautiful full breath.
Breathing in,
Belly out,
Ribs out,
Chest is full.
Breathing out,
Chest comes in,
Ribs come in,
Belly lays flat.
Breathing in,
Belly,
Ribs,
Chest.
Breathing out,
Chest,
Ribs,
Belly.
Just continue this in your own time to your own pace for a few more moments.
Breathing in,
Belly,
Ribs,
Chest.
