Welcome yourself to your practice.
Take a comfortable seat,
Sit up tall,
Anchor down,
And feel grounded.
Make sure you take a long,
Deep breath all the way in,
And sigh out for relief.
You are always in control of your breath.
Try and pay attention.
Notice mental thoughts or images,
And maybe any opinions or judgments towards those thoughts or images.
You are always in control.
Try and pay attention.
Now take a slow inhale through your nose,
And an equal length exhale through your mouth.
And one more,
Just like that.
Inhale through your nose,
And pushing out as much air as you possibly can,
Trying to contract your stomach muscles.
Continue to breathe in through your nose,
And out through your mouth,
Trying to notice yourself breathing.
Now feel relaxed,
And feel grounded.
And with your mouth open,
Try letting out a sigh,
Similar to fogging up a mirror.
And get comfortable.
Once you feel connected with your breath,
Lightly seal your lips,
And start to breathe in through your nose.
Breathe through your nose slightly deeper than normal,
And now exhale through your nose at that same time,
Using muscles in the back of your throat.
And take a full inhale,
Attempting to bring your airflow through your nasal passage,
And gently at equal length,
Just letting it go.
And notice the soothing effect of breathing like this,
And how it feels.
Ujjayi breathing balances the entire cardiovascular system,
And helps calm the mind and the body.
And slowly,
And gently,
Exhale through your nose.
And slowly,
When you're ready,
Take yourself back towards your seat,
And let your mind come back.
