Hello beautiful souls,
Today we will practice together a full complete breath,
So I want you to find the most peaceful quiet place.
And let's begin.
Sit comfortably on a meditation cushion with your spine long.
Make sure you feel warm.
Close your eyes.
Place one hand on your belly,
Other on your heart.
Relax or soften your facial muscles and jaw.
Start to connect with your breath.
Become aware of the cool air coming through the nostrils as you inhale and notice the movement of your belly as you exhale.
Simply noticing natural rhythm of the breath.
No effort.
Start to notice the sensations around the belly as you inhale and try to breathe into that area to release any tension.
If you find yourself distracted by the activity in your mind,
Try not to engage in the thoughts.
Just notice them and let go.
Bringing your attention back to the inhales and the exhales.
Begin to inhale and exhale deeply through the nose.
On each inhale,
Fill the belly up with your breath.
Expand the belly with air like a balloon.
On each exhale,
Expel all the air out.
Repeat this deep breathing into the belly rib cage for about 5 breaths.
Repeat this deep breathing into the belly rib cage for about 5 breaths.
On the next inhale,
Fill the belly and the rib cage up with air.
Then,
Sip in just a little bit more air and let it fill the upper chest all the way up to the collar bones,
Causing the area around the heart to expand and rise.
On the exhale,
Let the breath go first from the upper chest,
Allowing the heart center to sink back down.
Then,
From the rib cage,
Letting the ribs slide closer together.
Finally,
Let the air go from the belly,
Drawing the navel back toward the spine.
Take the hands to prayer.
Dip your chin to your chest.
Gently open your eyes.
Namaste.
