Breath Of Bliss

What steals your peace? Identify conflicting situations, problematic relationships, outgrown ideas, unhelpful beliefs, or anything in your life that is no longer contributing to your best self. And experience how, by simply deepening the breath, one can transform these challenges into resolution. In this practice, use simple breath awareness techniques to catch non-beneficial thought patterns, and consciously shift them in a more supportive direction. Allow yourself to feel new lightness in identifying and ridding yourself of unwanted stressors and as a result, letting yourself open your heart to the beauty of this blissful existence.

Transcript

Make your way into a comfortable seated position,

Either with crossed legs or maybe drawing hips back towards the heels in a kneeling position,

Or if it feels the most comfortable finding a seat,

A chair,

A couch,

And allowing your feet to evenly rest on the earth on the floor below you.

Wherever you are at,

Take a moment to check to ensure that your spine is long,

That it is straight.

And then allow your eyelids to fall heavy.

Closing the eyes and giving up the world of looking,

Of external distraction,

And allowing your drishti or focal point to turn inwards,

Exploring this internal landscape.

And as you sit and settle here,

Begin to strip away any thoughts,

Any expectations or judgements,

Unveil.

Let them go.

And meet yourself,

Meet this moment exactly how it is,

Free from visual distraction.

On your next breath in,

Take a deeper,

More full breath and draw your shoulders up towards your ears.

And as you exhale,

Gently roll them down and back behind you,

Finding a little bit more space,

A little bit more openness through the front of your chest,

Through your heart.

And feel both sit bones pressing evenly into the ground,

Into the chair,

Whatever it is underneath you.

And then from this place of stillness,

Of silence,

Feel into your own body and locate with closed eyes and without movement,

Your pubic bone.

And then move upwards a couple of inches,

Maybe five centimeters,

And straight in towards the center of your being,

Towards your core.

And visualize or imagine that there is a tube,

That there is a tire right in this space.

And that every time you breathe in,

You draw air in,

You inflate,

Fill up this tube,

This tire in all directions,

Feel it and watch it expand.

And as you exhale,

You see this tire,

This tube deflate,

Contract as the air comes up and out.

And just continue to watch,

To feel into this part of your body as you breathe in,

You fill up,

You feel this expansion in this lower part of your body.

And as you exhale,

You watch it,

You feel this area gently glide together,

Deflate,

Contract.

Breathing deep,

Full breaths in to fill up and exhaling to release and let go.

Every in breath,

Every deep,

Full,

Nourishing breath in creates space,

Expansion.

And every out breath allows you to move into that space,

Contraction,

This constant ebb and flow of breath.

And any time that your mind begins to create stories,

Any time you begin to go somewhere else other than this space,

Just bringing your awareness back to this tube,

To this tire right above your pubic bone.

And once again,

Just feeling and watching this area fill up in all directions as you breathe in and deflate as you breathe out.

Awareness of breathing and awareness of stillness.

And then begin to bring to your mind's eye a situation,

A relationship,

An experience that you find challenging.

Maybe an outgrown idea or belief,

Anything at all that is stealing your peace in this moment.

Anything.

And continue to reflect on this struggle,

On this challenge,

Allowing any images,

Any feelings,

Emotions to bubble to the surface as you dive into,

As you watch,

You reflect on this situation.

Dive into the discomfort and just notice what bubbles to the surface when you do this.

Notice what comes up.

And as you continue to reflect on this challenge,

Begin to become aware of what's happening in your physical body right now.

Maybe your muscles begin to tense or tighten.

Maybe you feel some tension in a particular area of your body.

Maybe you get an uncomfortable feeling in your stomach,

Pain in your heart.

Maybe your posture begins to collapse forward.

Maybe your breath becomes short or sharp or maybe it stops completely.

Just notice the happenings within your own body.

And then begin to take some deeper,

Fuller breaths.

Inspiring as much air as your body needs,

Filling up with every in-breath coming back to that tube,

That tire in your lower part of your lungs,

Of your body.

And the next time you exhale,

Squeeze,

Draw your belly button back towards your spine,

Moving any stale or stagnant air from the base of your lungs and taking a deep,

Full breath into the count of four.

Three,

Two,

One.

Holding full at the top,

Resisting the urge to breathe out.

Three,

Two,

One.

Slowly exhale.

Four,

Three,

Two,

One.

And holding the air out,

Resisting the urge to breathe in.

Three,

Two,

One.

Inhale one,

Two,

Three,

Four.

Hold full.

Two,

Three,

Four.

Exhale,

Four.

Three,

Two,

One.

Hold the air out.

Two,

Three,

Four.

And just continue to move with this box breath,

This square breath,

Inhaling to the count of four,

Maybe you feel to extend it to five or six,

Retaining the air inside of you for the same even count,

Noticing what it feels like to be full of air.

And then slowly,

Slowly allowing that wave of breath to recede.

And remaining empty at the base of that exhalation for the same even count of retention.

And just continuing with this box breath,

Full,

Smooth,

Even breaths in,

Retaining,

Holding that nourishing air inside of you.

Exhaling to allow the wave of breath to recede.

And holding the air out and noticing the contrast of what it feels to be empty,

To be without air.

The next time that you exhale,

That you finish this retention of even count,

Slowly return back to your natural and normal breath.

Breath that flows in and out of your nostrils without any force,

Without any trying.

And once again,

Bringing to your mind's eye this situation,

This relationship,

This challenging idea or belief or judgment,

Whatever it was.

Bringing it to your mind once again.

And just noticing.

How do you feel?

Maybe after a few deep breaths,

You begin to realize assumptions that you had been making.

Maybe resolutions or compromise comes to mind.

Maybe the situation is not as negative as you once thought it to be.

This can be an incredibly powerful technique in catching and noticing these non-helpful thought patterns.

This chatter,

These stories that get created within our mental body and in turn affect our physical,

Our emotional health.

Shifting things into a healthier,

More supportive direction.

And you did this just with your breath.

Because what happens,

Our mind meets resistance and we intuitively pull away.

We build up this armor,

These layers of protection over and in front of our heart.

And it manifests as these very tight muscles in our chest,

Causing our shoulders to collapse forward,

Creating tension,

Creating resistance and encouraging this body to hunch forward,

To collapse through the chest.

Our energetic body creates blockage,

Tightness,

Tension,

It's the opposite of fluidity.

Not allowing this life force energy that instructs our heart to beat and our lungs to breathe,

To freely flow throughout us.

And in our physical body,

This tightness throughout our chest causes our shoulders to collapse forward.

And we begin to breathe just in this top one third of our lungs,

Just in the space around our heart and in our chest,

Forgetting about these bottom two thirds of our lungs that feed,

That nourish our whole body,

Our brain,

Our heart.

And as you continue to sit here in silence and in stillness,

Begin to watch and notice this breath,

Maybe visualizing that your lungs are in three compartments.

And like a glass of water,

You fill up from the bottom.

And when you empty out,

You empty out from the top.

Inhaling inspiring air in and feeling your belly expand,

Fill up.

Taking a little bit more air into your mid lungs,

Your rib cage glides apart and separates.

Feeling these last sips,

These last drips of air all the way into your chest,

All the way up to your collarbone,

Inflating the space around your heart and holding full at the top.

Resisting the urge to exhale and just noticing what it feels like to be full.

And then slowly allowing that wave of breath to recede,

Chest,

Mid lungs,

The rib cage glides back together and belly,

Stomach deflates,

Drawing,

Squeezing that belly button back towards the spine to remove any stale or stagnant air before taking another deep three part breath in belly,

Rib cage,

Heart center,

Holding full at the top and then allowing that wave of breath to recede down chest,

Mid lungs,

And then drawing,

Squeezing the belly button back.

Move through one more deep full three part breath in your own time,

Filling up from the bottom,

Allowing the air to spill up and over into the mid lungs and then taking all the air you need to fill up all the way to the collarbone and holding full at the top before allowing that wave of breath to recede down chest,

Mid lungs,

And base of the lungs.

And then returning back to natural normal breath and just feeling and noticing within your own body.

Maybe you can begin to feel the prana,

That rivers of energy flowing within the container of your skin.

Maybe you can feel your heart beating,

The mental chatter slowing.

And just allowing yourself to be here,

To stay with this sensation for as long as feels good in your body.

Breathing in new lightness with every breath in and exhaling what is no longer serving you with every breath out.

Every answer that you have ever sought out in this world rides on the wave of this breath.

If you don't hear the answer you're looking for,

Just take another deep breath in.

Just checking in,

Just noticing if you feel any different than you did when you first sat down not so long ago.

Maybe you feel a little bit lighter.

Maybe you feel a little bit more open,

More space.

Maybe you feel exactly the same.

But if you do feel different,

If you do feel more positive,

Take comfort in knowing that this you created,

That this is within you.

No matter how much distraction goes on in the world around you,

You can always come back to this place,

This peaceful center.

This is your homecoming.

When you feel ready,

Drawing your palms together into a prayer position in front of your chest,

Allowing your thumbs to rest gently on your heartbeat.

And bowing your forehead down in the direction of your fingertips.

The light in me honors the radiant,

Unique,

Beautiful light in you.

Namaste.

Reviews

Thank you this was super amazing. I appreciate your work so very much. 🙏🙏🙏

Powerful breathing exercises I find deeply comforting.

Very welcome and good guided mediatation and breathe work. Thank you. Namaste.

Very nice breathing meditation. Thank you for sharing!

My heart is grateful for this, thank you!

Awesome. Very rewarding.

Great breathing relaxation. Really focuses your mind on breathing.

This is such a wonderfully empowering practice. Helped me feel grounded and calmed my busy and anxious mind. Thank you for sharing! 🙏❤️

Your meditations are perfect and amazing for me... Thank you dearly... 💙

Beautiful sweet angel voice 😍 love

Very Beautiful. Gained Peace & Tranquility. Thank You 🙏🏽

Oh. That was an Awesome journey. Thank you. Feeling much lighter and open. Namaste 🙏🏻

This was heaven! Thank you 🙏🏻

Box breathing for the first time takes a bit of getting used to. Definitely something to practice. Totally got me out of my thoughts and into the present.

Thank you, Natasha. A great meditation. Perfect vizulizations, a smooth voice and perfect pace.❤️

Fantastic breathing meditation! Great for advanced practitioners and beginners alike! Amazing way to start your day! Thank you 🙏

I don’t usually choose breathing technique mediations as I have some air passageway challenges, but I am so glad I pushed through to this really helpful practice. The pace, the background lovely music and techniques all worked together to help me release some anxiety I have been experiencing. I do feel less wild in my mind and more grounded in my body. 🙏🌟🙏

Thank you for this beautiful and powerful meditation. I’ve been dealing with a situation now over a year and it really helped.

Loved the breathing and stillness