So just find yourself a quiet and comfortable place to lie down for this deeply relaxing practice of belly breathing.
This practice,
If done two or three times a day,
Will help to unwind deep,
Old stress and anxiety.
And for deep sleep and rest,
It's a wonderful practice to do just before sleeping.
Just finding the body with the feet slightly apart,
Legs slightly apart,
Arms slightly away from the body,
Palms face up.
Just beginning to relax the whole body,
Softening the soles of the feet,
Relaxing the legs,
The hips,
The lower belly and the lower back.
Feeling the shoulders melt back and down,
The arms get heavy and softening the centres of the palms of your hands.
Allow the neck and the head to relax back,
Feeling the forehead soften and the jaw release.
Relaxing the whole front of your body,
Feeling the whole back of the body relax,
And feeling the whole body relax and let go.
Just bringing the hands to lightly rest on the lower belly,
Thumbs touch each other,
Index fingers touch each other,
Making a triangle shape and just placing that around your navel centre.
Just using whatever support you need underneath your elbows to keep that relaxation in your shoulders and your whole body.
Start to notice your breath,
Coming in through the nose and out through the nose.
And guide that breath gently down into your belly so that when you inhale you feel your hands rise.
And when you exhale you feel your hands and your belly soften.
A very smooth,
Quiet breath in through the nose down into the belly,
Expand the belly 360 degrees and as you exhale quietly,
Smoothly,
Long breath,
Soften the belly.
Just continuing to lengthen the breath to slow the breath down which really helps to calm the nervous system and to feel that full expansion through the front,
The back,
The sides of your belly as you inhale.
Never straining the breath,
Always finding a sense of ease as you continue to breathe into the belly and out from the belly,
Long,
Quiet,
Smooth breaths.
Starting to massage the organs,
Liver,
The kidney with fresh prana,
Healing energy,
Pancreas,
Intestines,
Uterus,
Bladder.
Breathing in,
Healing energy,
Prana and exhaling any old emotions,
Any old stuck energies,
Letting go.
Beautiful.
And let's exhale together,
Exhale everything,
Emptying,
Emptying and then we're going to take an even breath in through the nose,
Out through the nose,
Inhaling for 4,
3,
2,
1.
Exhale smoothly,
4,
3,
2,
1.
Inhaling for 4,
3,
2,
1.
Exhaling for 3,
2,
1.
Inhaling smoothly,
4,
3,
2,
1.
Exhaling smoothly,
4,
3,
2,
1.
Two more.
Counting yourself,
If you want to extend the count you can or make it shorter.
Just an even inhale,
Even exhale.
And it starts to even out the energy in the mind and the thoughts as you even out the breath,
Calming the mental emotional body.
At the end of your next exhale release the breath,
Completely let go of any effort.
Now everything to relax.
Let the shoulders relax,
The hips relax,
The jaw relax,
The soles of the feet relax.
Just becoming totally motionless.
Feeling the calming effect of this breath,
Softening of the forehead and the mind.
So when we lengthen the exhale that also has a deeply relaxing effect on the nervous system.
So we're going to take Vishvambhriti which involves breathing in for a certain number and exhaling for a longer number.
So let's exhale everything together.
And then inhale for 4,
3,
2,
1.
Exhale smoothly with control 6,
5,
4,
3,
2,
1.
Inhale smoothly 4,
3,
2,
1.
And exhale smoothly 6,
5,
4,
3,
2,
1.
Inhaling for 4,
3,
2,
1.
Exhaling 6,
5,
4,
3,
2,
1.
Just continue your own counting.
You can either stay as is or if you feel to try you can inhale for 4,
Exhale for 8.
Just staying where it feels manageable and comfortable for your nervous system.
We never want to strain the breath.
Just continuing to expand the belly 360 degrees as you inhale and soften completely as you exhale.
Two more breaths here with a gentle smile.
Beautiful.
One more with that inner smile.
At the end of your next exhale release the effort,
Release the breath.
You can let your hands rest to the sides of your body and just completely let go.
Allowing the shoulders to continue to relax,
The hips relax,
The face relaxes,
The feet relax.
Just becoming completely motionless.
If you're ready for sleep and just allowing yourself to drift off into deep sleep and deep rest.
Otherwise just gently bringing your knees into your chest,
Hugging your knees in and taking a few deep slow breaths into your belly,
Feeling your belly against your thighs.
Taking as long as feels good here and then when you're ready in no rush just making your way up slowly to sitting and pausing for a moment,
Feeling your breath and just noticing how you feel after this practice.
Just doing this a couple of times a day will have a beautiful effect on your nervous system,
Just relaxing and bringing better health to your whole being.
Wishing you peace in all ways.
Namaste.
