Hello everyone!
Welcome to this episode of the Mindful in Minutes podcast.
Today we are going to do one of my favorite breath techniques.
It is called spinal breathing and it is sometimes practiced in yoga nidra,
But it is more traditionally used to clear the energetic highway that is our spine and it kind of weaves visualization and breath together.
So I wanted to make it its own stand-alone practice.
So we'll begin by creating a long spine.
Making sure that your shoulders are soft.
You can breathe without anything getting in the way.
Bring your awareness to your breath.
Notice the natural tide of the breath as it dances in and out of your body.
Feel the air moving in on the inhale and out on the exhale.
And now shift your awareness to your spine.
Visualizing the base of the spine.
And as you inhale,
Feel the breath rise from the base of the spine up towards the crown of the head.
And as you exhale,
Feel the breath fall from the crown of the head back down to the base of the spine.
Feel the breath dancing up and down the spine with every inhale and each exhale.
And now on your next inhale,
Feel the spine expand as the air moves up.
And as you exhale,
Feel the spine gently contract as the breath moves back down.
As if your spine is breathing like a pair of lungs.
Inhaling,
The breath rises as the spine expands.
And exhaling,
The breath falls as it gently contracts.
And now as you breathe,
Visualize the breath like a cloud of sparkling mist dancing up and down the spine with every inhale and each exhale.
Inhaling,
That cloud of sparkling mist rises up the spine as it expands.
And exhale,
The cloud of silver sparkling mist falls back down the spine as it gently contracts.
Feel and visualize the breath dancing up and down the spine as you inhale and as you exhale.
Continue to visualize the breath dancing up and down the spine.
Watching that cloud of sparkling mist moving up and down.
Inhale,
The spine expands and exhale,
It gently contracts.
Allowing this breath to clear the pathway and clear the energy as you focus on the spine as the breath moves up and down with every inhale and each exhale.
And now begin to bring your awareness back to your body and to this moment.
Wiggle fingers and toes,
Eventually opening the eyes and closing your meditation.
Thank you so much for joining me today.
