Abdominal Breathing Made Simple

This session provides a practical and straightforward approach to abdominal breathing. Together, we’ll explore the mechanics of breathing deeply and fully, allowing you to anchor yourself in the present moment. Whether you're looking to enhance relaxation, focus, or overall health, mastering abdominal breathing is a foundational step toward greater self-awareness and vitality.

Transcript

Hi my friend,

Big welcome.

Let's dedicate this meditation to learn abdominal breathing.

So make sure you're sitting comfortable or you're lying down.

Let's start to focus on the breath,

How it moves in and out.

And as you're breathing with awareness,

Pay attention if there's any obstacle that doesn't allow the breath to move free and comfortable into the body.

Maybe your chest,

Maybe your solar plexus or diaphragm area or maybe any other place.

And as you're breathing in and out,

Pay attention to that area that feels a bit tight.

And especially as you're exhaling,

Invite that area to soften,

To relax.

Relaxing the throat,

Relaxing the chest,

Relaxing the diaphragm,

Slowly,

Slowly.

Feeling that that relaxation softens everything downwards.

Wonderful.

Now when you have more space and you don't feel tight in the area that's been an obstacle before,

Let's start to guide more air and awareness to the area of the lower abdomen.

Before we do it,

Let's just become aware of that area which is below the navel.

And let's invite the breath gently to fall down like it's falling and there's no obstacles and it's entering to the lower abdomen to fill it up.

So we're breathing a little bit stronger than normal.

We're inhaling and feeling that the lower abdomen bulges,

Like opens to all direction.

Forward,

Sideways and even to the back.

Then we're exhaling and feeling that we're relaxing down,

That the whole body becomes heavy and comfortable and soft.

Again,

Breathe a bit deeper into the lower abdomen.

Feel that it opens up,

Expands to all direction.

And then exhale and feel that you're softening downwards.

Make sure that when you're inhaling to the lower abdomen,

It feels like there are gates that are opening in your chest,

In your solar plexus and facilitate this movement of the air all the way down to the lower abdomen.

Obviously,

The air physically doesn't enter to the lower abdomen,

It enters to the lungs.

But the fact that the lower abdomen expands,

That what allows the lung to fill up with a lot of freshness and give you vitality.

Beautiful.

Thank you for joining and keep enjoying the lower abdominal breathing.

And have a beautiful day,

My friend.

Bye-bye.