Welcome.
My name is Jungjin Moon and I'll be guiding you to observe your body as we practice conscious deep breathing.
Keeping your spine straight,
Sit upright in a comfortable position.
Gently roll your shoulders up and back down away from the ears.
Close your eyes and relax the muscles in your face.
Relax the forehead,
The eyes,
The space around the eyes,
The cheeks,
The jaw,
And the lips.
Relax the tongue and feel the weight of your tongue as it rests in your mouth.
Relax the throat and the neck.
Inhale and on the exhale,
Make an audible sigh as you breathe out of the mouth.
Repeat this two more times.
For this practice,
Breathe in and out through the nose,
Maintaining a comfortable and steady tempo to your inhale and exhale.
Now place your awareness on your chest and rib cage.
Imagine that your rib cage is a balloon and on the next exhale,
Imagine the space inside your rib cage deflating.
Consciously relax the muscles in and around your chest and rib cage.
Observe your chest and ribs fall towards the navel.
Without forcing any movement,
Stay here and observe the chest and rib cage relax with each out breath.
You may have noticed that at the end of the exhale,
The lower abdomen pulls slightly upwards towards the navel.
This is how the body contracts to fully empty itself of air so that it can breathe in more deeply.
Stay here and observe the entire torso decrease in volume as the chest and ribs fall and the abdomen subtly glides upwards.
Now place your awareness on the lower half of your torso.
This is the space below the ribs so your stomach,
Waist and lower back.
Imagine that your lower torso is a balloon and the opening of the balloon is your nose.
On the inhale,
Feel the breath travel deep into the base of your torso.
Consciously send the breath into the stomach,
Waist and lower back.
Observe the skin and the wall surrounding your lower torso gently move outwards.
Without forcing any movement,
Stay here and observe your lower torso equally expand in all directions.
Now move your awareness to your upper torso.
Using your hands,
Feel the rib cage surround the upper body at the front,
Sides and the back.
When you inhale,
Be conscious not to raise your shoulders and not to arch your back.
On the next inhale,
Consciously send the breath into every part of the rib cage in all directions.
Notice the space between each rib gently widen.
Stay here and observe the subtle movements in and around your rib cage.
Now place your awareness on your entire torso.
If it helps,
Imagine that your torso is a balloon in the shape of a cylinder.
Breathing in,
The entire torso expands in all directions and breathing out,
The entire torso relaxes and falls inwards.
Stay here for the next few moments and observe the natural ebb and flow of your body as you practice conscious deep breathing.
Namaste.
Let's finish with three deep breaths in through the nose and out through the mouth as you make an audible sigh.
When you're ready,
Slowly wiggle your fingers and toes and then blink the eyes to gradually open them.
Thank you for joining me.
