Finding a comfortable seated position,
Hands softly on the tops of your knees or place gently in your lap.
Find length in the spine,
Slight tilt in the chin,
Keep the mouth closed,
Take a full inhale through the nose,
Softly sigh out the mouth,
Full inhale through the nose,
Sigh gently out of the mouth,
One more just like that,
Full inhale through the nose,
Softly exhale out of the mouth,
Gently pause the breath at the bottom of the exhale,
Full body breath,
Inhale for four three two one,
Exhale four three two one,
Inhale four three two one,
Exhale four three two one,
Mouth closed,
Inhale through the nose for four,
Pull the breath up the body,
Exhale for four,
Push the breath down the body,
Inhale for four three two one,
Breathe it right up to the head,
Exhale for four three two one,
Breathe it right down towards the feet.
A few rounds on your own,
Inhaling for four,
Pull the breath up the body,
Belly and chest expand,
Push the breath down the body on the exhale,
Chest and belly contract,
Clear the breath out of the body,
One more round,
Inhale for four,
Breathe it in,
Exhale for four,
Breathe it out,
Pause at the bottom of the exhale,
Let's bring the count up to five,
Inhale for five four three two one,
Exhale for five four three two one,
Inhale five four three two one,
Exhale five four three two one,
Inhale five four three two one,
Exhale five four three two one.
A few rounds on your own,
So it's a breath in and up the body for five,
Feel the pace and a breath down and out for five,
Feel that lengthening of the exhale down the body,
No pausing at the bottom of the exhale or the top of the inhale,
Keep that breath fluid.
So we're breathing in and out through the nose,
Mouth closed,
You can start to introduce the throat to the practice if you're familiar with Ujjayi breath,
If not this is where you tighten the base of the throat,
Pull the breath into the body on the inhale,
Push the breath out of the body on the exhale using the throat.
So inhale,
Deepen the breath up the body for five,
Exhale lengthen the breath down the body for five,
One more round,
Inhale for five,
Pull it in and up,
Fill up,
Exhale for five,
Push it out and down,
Feel the strength of the exhale as you ground down through the bottom of the lungs,
Pause at the bottom of the exhale.
Keeping to the theme of a balanced inhale and exhale,
Bring the count up to six,
So inhale for six,
Five four,
Three,
Two,
One,
Exhale six,
Five,
Four,
Three,
Two,
One,
Inhale six,
Five,
Four,
Three,
Two,
One,
Exhale six,
Five,
Four,
Three,
Two,
One,
Inhale,
Breathe in for six,
Pull the breath into the body,
Breath moves up towards the head,
Fill up,
Breathe it out for six,
Breath moves down the body,
Push the breath right down,
Feel the strength of the exhale as you empty the breath completely,
Inhale six,
Five,
Four,
Three,
Two,
One,
Pull the breath in,
Exhale six,
Five,
Four,
Three,
Two,
One,
Push the breath out.
Continue on your own,
So let's say deepening of the inhale up the body for a steady count of six and a lengthening of the breath down the body for a steady count of six.
No pause at the bottom of the exhale or the top of the inhale,
Keep the breath fluid to the best of your ability,
Keep your mind here,
Stay present in this experience,
What you're feeling in this moment,
Becoming aware of every inch of your breath cycle,
Inhale for six,
Belly and chest get wide,
Fill up,
Flood the body with oxygen,
Exhale for six,
Chest lowers,
Ribs contract,
Lower belly pulls in and up as you empty the breath completely.
One more round,
In for six,
Breathe it in,
Fill up,
Exhale for six,
Breathe it out and down,
Clear it up,
Pause at the bottom of the exhale,
Rest here in this no breath state.
You're going to bring the count up again,
Steadying the breath,
Controlling and influencing with a little more intention.
So when you're ready,
Inhale for seven,
Six,
Five,
Four,
Three,
Two,
One,
Exhale seven,
Six,
Five,
Four,
Three,
Two,
One,
Inhale seven,
Six,
Five,
Four,
Three,
Two,
One,
Exhale seven,
Six,
Five,
Four,
Three,
Two,
One,
Inhale,
Breathe in for seven,
Pull the breath in,
Belly and chest expand for seven,
Exhale,
Breathe it out and down,
Ribs wrap inwards,
Clear the breath out for a controlled count of seven,
Inhale for seven,
Breathe in and up,
Fill up,
Rise to receive that inhale,
Exhale,
Push it down and out,
Open to receive the clearing and letting go of the breath out of the body.
Continue this pattern,
Breathe in for seven,
Fill up,
Breathe out for seven,
Clear it out.
Keep your mind here,
Have the loving discipline to stay in the practice.
Nowhere else to be,
Nothing else to do but to be here with your breath,
Your body,
Your experience,
Whatever that is for you in this moment of time.
Loving yourself enough to be here,
With it acknowledging,
Feeling,
Opening to nourishing yourself and your existence with your breath cycle.
Breathe in for seven and breathe out for seven,
One more round,
Big breath in,
Fill up,
Biggest breath you've taken,
Exhale,
Breathe down and out,
Biggest breath you've emptied,
Clear it out,
Find the bottom of the lungs and just hold the breath here,
Hold the breath at the bottom of the exhale,
Feel the heaviness of the body,
The sensations of the breath.
Keep holding,
Take a natural breath in through the nose,
Release at the mouth.
You're welcome to stay in meditation or if you're ready to come out of the practice,
Wiggling the hands and the feet,
Introducing movement and slowly opening your eyes.
