My suggestion for this practice today is to find a seated position for your meditation.
If for some reason that's not available for you,
Then find any comfortable position that feels supportive.
Ensure that your spine stays long,
Your eyelids can close down entirely,
Or find a place to gently rest your gaze if that feels better.
Take a big breath in through your nose,
Sending it all the way down to your belly,
And then sigh it out of an open mouth.
Do that a few more times if it feels supportive.
With each exhale,
Feel a little of your stress,
Worries,
Fears,
And anxieties melting out of your body.
And now we'll shift our breath.
So feeling a slight constriction at the back of your throat,
Slightly closing the trachea,
Take a breath in through your nose,
And back out through your nose,
Creating that audible breath in through the nose,
And equal in length audible exhale back out through the nose.
Keep this breath going on your own.
This is our Ujjayi Pranayama breath,
Also known as Samavrtti Ujjayi,
Even wave breath,
Or upward victorious breath.
Let this breath flow easily,
Without trying to work too hard,
Or to think too hard about it.
Inhaling and exhaling through the nose,
Your full awareness situated right on your breath.
You can now release your Ujjayi breath,
But keep a really natural,
Even rhythm to the breath.
And notice where and how the breath lands in the body.
Feel the breath enter in through the nose,
And allow yourself to explore every facet of that inhale.
And as you exhale,
Allow your focus to transition to every aspect of the exhale breath.
Between the two,
Exploring the change in temperature,
The change in texture.
Feel your belly expand with your inhale.
Feel the gentle contraction of the belly as you exhale.
Let your mind observe the breath at the belly for a few moments.
Now feel the chest lift as you breathe in.
Notice the chest descend as you exhale.
Simply recognizing this gentle sensation,
And staying with it.
Now releasing the breath awareness,
Take a moment and just notice how you feel now.
And as you're ready,
You can blink your eyes open,
And come out of your meditation.
