Hello and welcome to today's practice.
For the practice today we are going back to the basics to work on diaphragmatic breathing or as they usually call it belly breathing.
This is a great place to start if you are new to mindfulness practice or if you would like a tune-up.
Oftentimes we naturally breathe really shallow so in this practice we're going to consciously combat this to breathe through our lungs and our body's full capacity.
First we'll start by taking a shoulder roll or two or some neck rolls or simply shake out some of that tension that we naturally hold and then settle into a comfortable seated position.
Now take a deep breath and either soften your gaze or if you're comfortable close your eyes.
Settle your hands and your palms resting on your lower belly.
This is the area we want to focus on as we breathe in and out today.
We really want to feel this area rise and fall as we breathe.
Let's start with just noticing how your regular breathing feels.
Notice the pattern of your natural breathing.
Notice the rate,
The rhythm.
Notice how your breath feels in and out of your nose or your mouth.
Next we will begin our diaphragmatic breathing practice.
Go ahead and breathe in to fill your lungs and diaphragm full with air.
Allow your belly to expand and then breathe all the air out of your belly and out of your lungs.
For the next in-breath imagine your belly is a balloon filling up with air and on the out-breath imagine that balloon shrinking until it's empty.
On the next in-breath really focus on noticing your hands rise on your lower belly and how your hands feel resting on your abdomen.
And on your out-breath notice how your hands and your belly sink.
Now I'll give you a minute to take some deep belly breaths on your own.
If you notice your mind wandering then imagine your thoughts on a river and watch them ripple away on the current and gently bring your attention back to your breath.
Go ahead and take one more deep breath in.
Fill your lungs and belly and diaphragm full with air and on your exhale really focus on breathing all of the air out of your body.
If your eyes are closed then take a moment to do a couple blinks to return to your environment.
Feel free to shift or wiggle to reorient yourself to the present and your space and surroundings.
Thank you for joining me in this practice today.
Enjoy your day.
