Make sure that whatever position you're in,
Your spine can be nice and long.
Shoulders or soles.
And that you can breathe without anything getting in the way.
And we'll begin just by clearing out the breath pathways with three deep cleansing breaths.
So exhale all the air out of your lungs and a big deep breath in through the nose.
And a big breath out of the mouth.
Doing that two more times,
Big deep breath in.
And letting it all go on the exhale.
And one final big deep breath.
We are now going to begin our breath practice.
And this is a breath practice that will help strengthen the diaphragm and increase your focus.
So I want you to imagine that your breath,
Your inhale,
Is like you're filling up a cup of water.
So when you breathe in,
Inhale into the belly,
Filling that cup of water up a third.
Then inhaling,
Filling it up two thirds,
Breathing into the lungs.
And then that third part of the breath,
Breathing up into the throat,
That final third of the cup.
Then we reverse it like we're dumping the water out,
Exhaling a third from the throat.
Exhaling lungs.
And then belly.
So put that together,
Inhaling belly.
Lungs.
Exhale,
Throat.
Lungs.
Belly.
And continue with this it can feel a bit challenging at first both mentally and physically trying to figure out how to control that breath.
And once you get hang of the rhythm.
See if you can make the breath a bit more fluid.
So even though you're pouring in that water,
Just inhaling belly,
Lungs,
Throat,
Exhale throat,
Lungs,
Belly.
Try to make this breath smooth,
Controlled.
Even.
And focus.
And do one more round of this breath.
Taking your time to complete it.
And after that final round,
Take a few deep,
Easy breaths.
Just noticing how it feels after those few minutes of controlled breathing.
And then when you're ready,
Opening the eyes.
In closing your meditation practice.
Well done doing this focused breath meditation and I'll see you next time.
