Let's come sitting comfortably in a meditative posture.
Your sit bones pressing into the earth,
Crown of the head rising up to the sky,
Chin tucked in.
Place your right hand in front of you,
Palm facing up.
Place your left hand,
Palm facing up,
On top of your right hand.
Fold your right thumb over the left and then fold your left thumb over the right thumb.
So essentially your palms are upright,
Lying within each other with the thumbs crossed.
Relax your elbows down by your side and allow your hands to sit about two inches in front of your heart center,
Palms facing your body.
Adjusting your posture,
Straightening the spine,
Chin tucked in,
Crown of the head to the heavens.
Your eyes are nine-tenths closed,
Gazing at the tip of your nose.
If this is uncomfortable,
Feel free to just close your eyes.
Otherwise,
Just allow a little bit of light in through the bottom of your eyelids and gaze at the end of your nose that you cannot see.
Let's just take a few natural breaths together.
Breathing through the nose,
Expanding the belly,
The ribs,
The upper chest.
Exhaling,
Releasing the chest,
The belly,
Feeling the navel moving towards the spine.
Inhaling,
Expanding the belly,
The ribs,
The upper chest.
Exhaling,
Releasing the shoulders,
The belly,
The ribs.
This meditation has four parts of the breathing.
We breathe through the nose,
The mouth,
The nose in the mouth,
And then the mouth in the nose.
So the first round,
We inhale through the nose,
And we exhale through the nose.
Then we inhale through the mouth through pursed lips like a straw.
And then we exhale through the mouth through a relaxed mouth.
Now we're going to inhale through the nose,
And exhale through the mouth.
Then we're going to inhale through the mouth through pursed lips,
And then exhale through the nose.
So the breathing is nose,
Nose,
Mouth,
Mouth,
Nose,
Mouth,
Mouth,
Nose.
And we just have to remember that when we inhale through the mouth,
We inhale through pursed lips,
Or like through a straw.
So let's go through the pattern one more time,
And then we'll be on our own.
Let's take a deep breath in through the nose.
Exhale through the nose.
Inhale through the mouth through pursed lips.
Exhale through the mouth naturally.
Inhale through the nose.
Exhale through the mouth.
Inhale through the mouth through pursed lips.
Exhale through the nose.
So continue at your own pace.
Nose,
Nose,
Mouth,
Mouth,
Nose,
Mouth,
Mouth,
Nose.
If you get lost,
Just return to the beginning,
To inhaling through the nose,
Exhaling through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale through the mouth.
Exhale,
Release your hands down to your lap.
With a nice straight spine,
Chin tucked in.
And let's just allow our breath to normalize.
Wonderful.
And I hope you have a wonderful day.
