Welcome to today's meditation where we will explore the three part breath,
Breathing into being.
Beginning by finding your comfortable seat,
Gently extending your spine,
Relaxing your shoulders.
Feeling wherever you meet the ground beneath you and feeling supported.
As you place a hand on your belly,
First part of this breathing exercise we will inhale through the nose and into your hand,
Your belly.
Exhaling through the nose,
Inhaling into the belly,
Expanding,
Exhaling,
Your belly moves towards your spine.
Inhaling,
Expanding the belly slowly and fully.
Finding your natural rhythm as you breathe,
Rising the belly,
Exhaling allowing the belly to fall.
Inhaling,
Filling up,
Expanding,
Exhaling from the belly,
Releasing.
Taking three more deep breaths into the belly,
Inhaling through the nose,
Exhaling through the nose.
Moving your hands to the sides of your ribs and inhaling into your mid chest,
Expanding and widening your ribs.
Moving your hands further apart from each other,
Inhaling through the nose,
Expanding into the ribs,
Exhaling through the nose,
Allowing your ribs to come back together.
Inhaling slowly and deeply,
Opening,
Expanding,
Exhaling to let go,
To release.
Taking three more deep breaths into the ribs,
Breathing into the side and the back of the ribs.
Facing one hand just below your neck and your upper chest as we begin the third part of this breath,
Inhaling into the upper chest.
Inhaling,
The chest rises slightly,
Expanding through the upper chest,
Exhaling letting go.
Feeling the expansion in the upper chest and the energy rise up and through the crown of the head.
Three more deep breaths into the upper chest.
Now we will bring these three parts together,
Allow me to guide you as you inhale into your belly,
Expanding into the ribs,
The upper chest.
Exhaling from the upper chest,
The ribs and the belly,
Inhaling into your belly,
Expanding the ribs,
The upper chest.
Exhaling upper chest,
Ribs,
Belly,
Inhaling in through the belly,
The ribs,
The upper chest.
Exhaling upper chest,
Ribs,
Belly,
Inhaling through the belly,
Opening the ribs,
The upper chest.
Exhaling from the upper chest,
The ribs,
Belly,
Inhaling through the belly,
The ribs,
The upper chest.
Exhaling upper chest,
Ribs,
Belly,
And this time inhaling into the belly,
The ribs,
The upper chest and hold.
Exhaling upper chest,
Ribs,
Belly,
Hold.
Inhaling belly,
Ribs,
Upper chest and hold.
Exhaling upper chest,
Ribs,
Belly and hold.
Inhaling belly,
Ribs,
Upper chest and hold.
Exhaling upper chest,
Ribs,
Belly and hold.
Inhale belly,
Ribs,
Upper chest and hold.
And relaxing your breath.
Noticing the sensations of your body.
Allowing your breath to just happen.
Just watching,
Observing.
Feeling the sensations in your hands,
Your palms and the rest of your body.
As you become more aware of where you are sitting,
The environment you are in.
And whenever you are ready,
You can gently open your eyes.
.
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