Inhale deeply,
Exhale completely.
Take a moment to notice how the breath is at this moment.
Bring your attention to the area of the lower abdomen and notice the natural movement that takes place there as you breathe.
Notice that expansion in the abdomen with the in-breath and its relaxation with the out-breath.
Now participate actively in that movement.
When inhalation comes,
Expand the abdomen.
When exhalation comes,
Relax the abdomen in.
Let go of all the air.
Inhaling,
Inflate the abdomen to the maximum,
Like a balloon,
And exhaling,
Empty completely.
Inhaling,
Inflate the abdomen to the maximum,
Like a balloon,
And exhaling,
Empty completely.
Come back to normal breathing and notice the changes that have come to you so far.
Now bring your attention to the area of the chest,
Upper back,
And notice how there too is a subtle,
Natural movement with each breath.
Now participate actively of that movement.
When inhalation comes,
Open and expand the chest to its fullest.
When exhalation comes,
Relax the chest again.
Inhaling,
Open up the chest to its maximum.
Exhaling,
Relax it back to its place.
Come back to your normal breathing and observe the changes that have come to you so far.
And now,
Bring your attention to the area of shoulders,
Armpits,
Neck,
Throat.
Notice that there too is a subtle movement with the breathing.
Now actively participate of that movement.
When you breathe in,
Gently,
Softly,
Elevate the shoulders just slightly.
And when you breathe out,
Relax the shoulders to the back and down to their place.
Inhaling,
Lift the shoulders slightly,
And exhaling,
Release the shoulders back and down.
Come back to your normal breathing and observe the changes that have come.
Now let us join these three faces into one.
When inhalation comes,
Begin expanding the abdomen from its lowest part.
Continue breathing in to expand the chest.
Continue breathing in and lift the shoulders.
When exhalation comes,
Release the shoulders back and down.
Relax the chest and empty the abdomen completely.
Breathing in,
Allow the air that comes to cause expansion in the body from the lower belly towards the chest and then the shoulders.
Breathing out,
Release the shoulders,
Relax the chest and empty the abdomen.
Inhalation expands the abdomen.
The air keeps coming in,
Inflating the chest and the air keeps coming in,
Lifting the shoulders.
Exhalation releases the shoulders.
It relaxes the chest and empties the abdomen.
If you require rest,
Take a few normal breaths,
Just noticing any effects of the deep breathing.
Come back to your normal,
Natural breathing.
Observe the condition of the breath,
The body and the mind.
Observe the condition of the breath,
Its depth,
Its freedom.
Observe the condition of the body,
Oxygenated and relaxed,
But energized.
Observe the condition of the mind and the emotions,
How they are calm,
Brilliant,
At ease.
Inhale deeply,
Exhale completely.
If you so desire,
You can continue taking these full breaths or go back and start from the beginning,
Stage by stage.
