Shutting down the eyes,
Bringing your focus to the natural inhales and exhales of your breath in this moment.
Allowing yourself to feel connected,
Feeling the ground beneath you,
Feeling your support.
Making sure that your position is really working for you.
The more comfortable you are,
The greater the practice.
Start to let go of any thoughts in the mind and bring your focus within.
We'll begin by taking a long,
Slow inhale into the chest and a loud sigh out of the mouth.
Our pattern of breath will be a double inhale into the belly,
A double inhale into the chest and a slow,
Complete exhale.
So take your time.
Double inhale into the belly,
Double inhale into the chest and slowly come exhale.
Being patient with yourself as you feel into the mechanics of the breath.
Inhaling into the lower belly.
Inhaling into the upper belly.
Inhaling into the lower chest.
Inhaling into the upper chest.
And a exhale,
Full and complete.
So feel into those little pauses between the inhales to help you anchor into the body and the placement of the breath.
Inhale into the lower belly.
Inhale into the upper belly.
Bringing it up.
Inhaling into the lower chest.
Inhaling into the upper chest,
Creating space.
And on the exhale,
You're emptying out completely.
Double inhale into the belly.
Double inhale into the chest.
And calm and complete exhale,
Emptying out.
Connecting and anchoring into the placement of the breath,
Being specific with where you want it to go.
Trusting that you know what you're doing.
Inhaling into the lower belly.
Inhaling into the upper belly.
Filling the belly up like a balloon.
Inhaling into the lower chest.
Inhaling into the upper chest,
Creating space.
And on the exhale,
Pushing the air towards your feet,
Emptying out completely.
So nice.
Double inhale into the belly.
Double inhale into the chest.
And a calm,
Extended exhale.
Taking your time on those inhales.
Being patient as you be specific with where you want the breath to go.
Inhaling into the belly.
Inhaling into the belly.
Bringing it up into the chest.
Into the chest again.
And extending that exhale,
Emptying out completely.
Learning to become softer and slower with how you breathe.
Feeling connected to your breath.
Feeling connected to your body.
Connecting to the inhales.
Feeling the belly lift.
Connecting to the inhales.
Feeling the chest expand.
And on the exhale,
Feeling into that extension,
That patience that you have as you empty out completely.
So nice.
Creating momentum with the breath.
Double inhale into the belly.
Double inhale into the chest.
And a slow,
Calm exhale.
So four parts to the inhale.
Take your time.
Keeping the breath circular to the best of your ability.
Pulling the air into the belly.
Into the belly.
Pulling air into the chest.
Into the chest.
And exhaling completely.
Emptying out.
And right away,
Double inhale into the belly.
Double inhale into the chest.
And a calm,
Extended exhale.
Creating space between the thoughts.
Letting go of any frustrations.
Allowing yourself to feel free and connected to your breath.
Pulling the air into the belly through the throat.
Pulling the air into the chest through the throat.
And exhaling completely.
Pushing the air towards the feet.
Pulling the air into the belly.
Into the belly.
Pulling the air into the chest.
Into the chest.
And exhaling.
Pushing the air towards the feet.
The diaphragm always pulling and pushing the air out.
Creating that mobility with how we breathe.
Inhaling into the belly.
The belly lifts.
Inhaling into the chest.
The chest expands.
And as you exhale,
You're decreasing the lungs of air.
Pushing it towards your feet.
Applying the factor of momentum at the bottom of the exhale.
Cycling right away back.
Double inhale into the belly.
Double inhale into the chest.
And a calm,
Extended exhale.
Being patient.
Being soft.
Being here.
Allowing your mind to melt into the experience as you connect to your inhales and your exhales.
Staying connected.
Finding your center.
Double inhale into the belly.
Double inhale into the chest.
Calm,
Patient exhale.
And at the bottom of the exhale,
Cycling right away back in,
Into the belly.
In,
Into the chest.
And exhaling.
Empty out.
Completely pushing the air towards your feet.
Inhaling into the belly.
Into the belly.
Inhaling into the chest.
Into the chest again.
And exhaling.
Emptying out completely.
Letting go of what you no longer need.
Let's do one more before we move into our retention.
Inhaling into the lower belly.
Inhaling into the upper belly.
Inhaling into the lower chest.
Inhaling into the upper chest.
And a calm,
Extended exhale.
Pushing the air towards the feet.
And at the bottom of the exhale,
You're going to hold.
No breath.
Feeling the pause.
Feeling the connection.
Relaxing the body as you hold here.
Releasing any tension that you may have collected.
You're safe in the hold.
Taking a slow,
Calm inhale.
And a slow,
Calm exhale.
Bringing in slight movements to your hands and your feet.
Taking your time with yourself as you come back.
And enjoy the effects of the practice.
