Hi guys,
My name is Kelsey and I'll be taking you through the next 10 minute breath practice.
The aim of this practice is to mobilise the diaphragm.
So we will be utilising belly and chest breathing,
Inhaling through the nose,
Mouth closed.
You can be seated or lying down,
It does not matter.
So when you're ready,
Just shutting down the eyes and becoming present within the body.
Just connecting here for a moment,
Feeling your support beneath you,
Feeling the ground beneath you.
Releasing any tension you could be holding in this moment in your jaw,
In your shoulders,
In your legs and in your feet.
And just letting go and connecting.
So when you're ready,
We will be inhaling through the nose,
Out of the belly,
Inhaling into the chest and out of the chest.
So stick with me for a few rounds as I count you in.
Inhaling into the belly,
Two,
Three,
Exhaling,
Two,
Three.
Inhale,
Chest,
Two,
Three,
Exhale,
Two,
Three.
Inhale,
Chest,
Two,
Three,
Exhale,
Two,
Three.
Inhale,
Belly,
The belly fills up,
Exhaling out of the belly,
You're pulling the belly towards the spine.
Inhale,
Chest,
The chest lifts,
Exhale,
Chest,
The chest lowers.
Inhale,
Belly,
Two,
Three,
Exhale,
Belly,
Two,
Three.
Inhale,
Chest,
Two,
Three,
Exhale,
Chest,
Two,
Three.
Inhale,
Belly,
The belly fills up,
Exhale,
Belly,
The belly empties out.
Inhale,
Chest,
The lungs fill up,
Exhale,
Chest,
The lungs empty out.
So you're welcome to keep the mind connected to a count to support you to anchor into the practice.
If you have a busy mind,
The count is always helpful.
Letting the mind settle into the mechanics of the practice for the first few moments,
Allowing everything to settle and just know that you're doing it perfectly for you.
Inhaling,
Belly,
Pushing the belly towards the ceiling.
Exhale,
Belly,
Pulling the belly towards the spine.
Inhale,
Chest,
The chest expands,
Exhale,
Chest,
The chest lowers.
Inhale,
Belly,
The belly fills up,
Pushing towards the ceiling.
Exhale,
Belly,
The belly empties out and you're pulling the belly towards the spine.
Inhale,
Chest,
You're filling up the lungs and expanding the ribs.
And as you exhale out of the chest,
The chest lowers and you're emptying out completely.
Cycling right away back into the belly,
Out of the belly,
Into the chest,
Out of the chest.
Inhaling into the belly,
Pushing the belly outwards.
Exhaling,
Belly,
Pulling the belly towards your spine.
Inhaling,
Chest,
The chest expands,
Creating space.
Exhaling,
Belly,
Space.
Exhale,
Chest lowers,
Emptying the lungs completely.
Right away back into the belly,
Pushing the belly towards the ceiling.
Exhaling out of the belly,
Pulling the belly towards the spine.
Inhale,
Chest,
Filling the chest and the lungs to the best of your ability.
And exhaling from the chest,
Emptying out.
Belly,
Exhale,
Chest,
Exhale.
So keep feeling into this pattern,
Filling up the belly on the first inhale,
Emptying out the belly on the first exhale.
Inhaling,
Filling up on the second inhale into the chest and emptying out on the second exhale,
Out of the chest.
Inhaling into the belly,
The belly fills up.
Exhaling out of the belly,
The belly empties.
Inhaling into the chest,
The chest fills up.
Exhaling out of the chest,
The chest empties.
So into the belly,
Two,
Three.
Exhale,
Two,
Three.
Chest,
Two,
Three.
Exhale,
Two,
Three.
Belly,
Two,
Three.
Exhale,
Two,
Three.
Chest,
Two,
Three.
Exhale,
Two,
Three.
Inhale,
Two,
Three.
Exhale,
Two,
Three.
Inhale,
Chest,
Two,
Three.
Exhale,
Chest,
Two,
Three.
Inhale,
Belly.
Exhale,
Belly.
Inhale,
Chest.
Exhale,
Chest.
So really feeling into this beautiful pulling and pushing motion of the breath.
The pulling and pushing motion of the diaphragm that allows the breath to flow from the belly to the chest.
By mobilising the diaphragm,
You're teaching the body to take in more oxygen,
Slowing down the breath in order for this to be accessed.
Inhale,
Belly out of the belly.
Inhale,
Chest out of the chest.
Let's do one more before we move into a retention.
Belly,
Two,
Three.
Exhale,
Two,
Three.
Chest,
Two,
Three.
Exhale,
Two,
Three.
Pausing at the bottom of your exhale here just for a moment as we stabilise the energy.
Just feeling into the stability that you've created.
Enjoying the energy that's already flowing through your body,
Watching how the mind has calmed,
How the body has settled.
And when you're ready,
Beginning that pattern once again.
Inhale,
Belly,
Two,
Three.
Exhale,
Two,
Three.
Exhale,
Belly,
Two,
Three.
Inhale,
Chest,
Two,
Three.
Exhale,
Chest,
Two,
Three.
Belly,
Two,
Three.
Exhale,
Chest,
Two,
Three.
Exhale.
So I want you to move away from the count if you find that your mind has anchored into the practice and just focus on how the body feels.
Feeling the belly fill up on that inhale,
Feeling the belly empty out on the exhale,
Feeling the chest expand on the inhale,
And feel the chest lower on the exhale.
Pushing the belly out on the inhale and pulling the belly back on the exhale,
Pulling the air into the chest on the inhale and pushing the air out of the chest on the exhale.
Pushing the belly out on the inhale and then pulling the belly the belly back on the exhale,
Pulling the air into the chest on the inhale and pushing the air out on the exhale.
So nice,
You're doing so well,
We're almost there.
See if you can lean in a little bit more,
Maybe slowing down the breath,
Accessing a little bit more space in your belly and your chest.
Inhale belly,
Belly fills up,
Exhale belly,
Pulling the belly towards the spine.
Inhale chest,
Pulling the air into your lungs,
Exhale chest,
Pushing the air towards your feet.
Belly fill up,
Exhale empty out,
Chest fill up,
Chest empty out.
Belly two,
Three,
Exhale two,
Three.
Chest two,
Three,
Exhale two,
Three.
Belly two,
Three,
Exhale two,
Three.
Chest,
Two,
Three,
Exhale,
Two,
Three.
Belly,
Two,
Three,
Exhale,
Two,
Three.
Chest,
Two,
Three,
Exhale,
Two,
Three.
So really feeling into this pulling and pushing effect that the breath has.
Pushing the belly out,
Pulling the belly in,
Pulling the air into the lungs,
Pushing the air out of the lungs.
Creating this beautiful fluidity within the breath,
Allowing the diaphragm to mobilize and strengthen.
Calming the body,
Accessing the air,
Accessing new life,
New air,
Bringing in new energy.
We're almost there,
Keep going.
Belly,
Exhale,
Chest,
Exhale.
Let's do a few rounds together.
Belly,
Two,
Three,
Exhale,
Two,
Three.
Chest,
Two,
Three,
Exhale,
Two,
Three.
Belly,
Two,
Three,
Exhale,
Two,
Three.
Chest,
Two,
Three,
Exhale,
Two,
Three.
One more,
Belly,
Two,
Three,
Exhale,
Two,
Three.
Inhaling into the chest and holding at the top of this,
Inhale this time,
Just pausing here.
Taking another sip of air into the lungs,
Holding.
And a strong exhale out,
Pushing the air towards the feet and holding at the bottom of the exhale.
Resetting the nervous system,
Bringing everything back to baseline.
Letting go of the idea that you're holding the breath and just being present with the experience and the sensations within your body.
And when you're ready,
Taking a slow,
Calm inhale in and a slow,
Calm exhale out.
Letting go of the breath,
No influence.
Just coming back to what feels natural for you.
You can stay here in meditation or if you would like to come out of the practice,
Bringing some slight movement into your hands and your feet,
Feeling the ground beneath you once again and slowly opening the eyes when you're ready.
Thank you.
