Shutting down the eyes,
Letting the body settle,
Relaxing the hands and bringing your focus to the breath.
The natural rise and fall of the body as you breathe in and as you breathe out.
We're going to begin our pattern which is inhaling into the belly,
Inhaling into the chest and exhaling completely.
Breathing into the belly,
The belly fills up like a balloon.
Inhaling,
Bringing it up into the chest,
The chest expands and on the exhale you're pushing the air towards the feet.
Feeling connected to your breath,
Eliminating any distractions that may be arising.
Focusing on the belly lifting as you inhale,
Focusing on the chest lifting as you inhale,
Focusing on the whole body lowering on the exhale.
Connecting to how your inhales are pulling the air in,
Belly,
Chest and connecting to how your exhales are pushing air out.
Inhaling into the belly,
The belly fills up.
Inhaling into the chest,
The chest expands,
Chest lifts and on the exhale pushing the air towards your feet.
Cycling right away back into the belly,
Into the chest and exhaling completely emptying out.
Observing how the air is pulled in on the inhale,
Into the belly,
Into the chest and observing how your air is pushed out on your exhale.
Trying to eliminate any pauses that may be happening at the peak of the inhale and the bottom of the exhale.
Keeping the breath circular to the best of your ability.
Inhaling into the belly,
Inhaling bringing it up into the chest and exhaling completely pushing the air towards your feet,
Grounding you into the earth.
Inhaling into the belly,
Inhaling into the chest and on the exhale emptying out completely.
Accessing space on the inhales,
Trusting yourself to lean into this breath practice.
Inhaling into the belly,
The belly lifts.
Inhaling into the chest,
The chest expands and exhaling completely pushing the air towards the feet.
You're doing so well.
Let go of any frustrations or thoughts that could be arising and bringing your mind back to the breath.
Breathing into the belly,
The belly lifts up and feels up like a balloon.
Inhaling into the chest,
The chest expands,
The lungs fill up and on the exhale you're emptying out completely.
Feeling the whole body lower on the exhale.
Cycling right away into the belly,
Into the chest.
Exhaling,
Pushing the air towards your feet.
On the inhales you're pulling the air in through the throat to the body and on the exhale you're pushing the air out of the body through the throat.
Investing in the lengthening of your inhales and the extension of your exhales.
See if you can slow the breath down just that little bit more.
Inhaling into the belly,
Inhaling into the chest,
Exhaling completely emptying out.
And again inhale into the belly,
Inhale into the chest and exhale emptying out completely.
You're doing so well.
Keeping your conscious mind connected to the breathing instead of checking out.
Inhaling in,
Watching the body lift.
Inhaling,
Watching the chest expand and on the exhale you're watching the body lower.
Remaining observant,
Witness to the inhales and the exhales.
Inhaling into the belly,
Inhaling into the chest and exhaling completely,
Pushing the air towards your feet.
Inhaling into the belly,
Pulling the air into the belly.
Inhaling into the chest,
Pulling the air into the chest and on the exhale pushing the air towards your feet,
Emptying out completely.
You're doing so well.
Cycling right away back into the belly,
Into the chest.
Transitioning right away to that extended controlled exhale.
Inhaling into the belly,
Creating space.
Inhaling into the chest,
Creating expansion and on the exhale you're emptying out,
Letting go completely.
Inhaling into the belly,
Fill the belly up completely.
Inhaling into the chest,
Fill the chest,
Fill the lungs and on the exhale you're pushing the air towards your feet,
Emptying out.
Keeping the mind connected to the inhalation into the belly,
Inhalation into the chest and exhalation,
Emptying out completely.
Staying connected,
Feeling fluidity in the inhales and the exhales.
Inhaling into the belly,
Inhaling into the chest and exhaling completely.
Cycling right away into the belly,
Inhaling into the chest and exhaling completely,
Emptying out.
Inhaling into the belly,
Inhaling into the chest and exhaling completely and at the bottom of this exhale we're going to hold.
So no breath,
Feeling into the hold.
Enjoying the space between the thoughts,
The energy you've created within the body.
Taking a slow,
Calm inhale and a slow,
Calm exhale and enjoying the effects of the practice.
