Hello and welcome to your practice.
Today we will be working on taking a really deep and full breath to use the full capacity of our lungs and allow the oxygen we inhale to move through our whole body.
To begin,
Find an easy comfortable seat and start to move your awareness into your breath.
We'll take three cleansing breaths together.
Deeply breathe in through your nose and feel the breath travel from the base of the spine up to the crown of your head and open your mouth.
Let something go.
At the end of the exhale,
Blow out all of your air and we'll do that two more times.
Breathe in deep through the nose all the way up the collarbones,
The throat,
The crown.
When you reach the top,
Hold and open your mouth.
Let something go.
Blow out all of your air and let's do that one more time.
Inhale through the nose,
Fill it up and exhale out your mouth.
Now place your hand on your belly.
We'll build the breath piece by piece and put it all together at the end.
Take a deep breath in into the hand that's on the belly so you feel the belly rise up into the palm of your hand.
Inhale.
Exhale.
Now bring your hand on your heart and breathe so deep that the belly rises up and the heart space.
The chest fills the palm of the hand that's on the heart.
Inhale.
Exhale.
Now bring one hand to the heart,
One hand on the belly.
Breathe deeply and feel the belly and the heart space move forward.
Balloon up.
Inhale.
And exhale.
Now bring both of your hands into the sides of your waist,
So the sides of your belly space.
With your next breath in,
Feel the sides of your belly move away from each other.
Inhale.
Exhale.
Now bring both of your hands to the sides of your waist.
Inhale.
Now bring both of your hands into the sides of the rib cage,
So the sides of the chest.
With your next breath in,
Feel the hands that rest on the sides of the chest move away from each other.
So you're expanding the chest space horizontally,
Filling up the rib cage.
Breathe in.
Breathe out.
Now let's put all the pieces together.
So with our next breath,
Breathe,
Feel the belly balloon forward.
The sides of the belly expand,
The chest dries up,
And the sides of the rib cage expand as well.
Deep breath in.
Zip in a bit more at the top.
Notice where the breath goes.
And slowly bring the chest up.
And slowly exhale out your mouth.
Now we'll add the back of the body into the mix.
Bring your hand into your lower back,
So the back side of the belly space.
With your next breath in,
See if you can really fill up this area with oxygen,
So you're focusing on the back of the body ballooning up.
Inhale.
And exhale.
We'll stay with this area for two more breaths.
Breathe into the lower back.
Breathe out.
One more right here.
Now bring your hand all the way up into the back side of the rib cage,
The back side of the lungs.
Now breathe into your hand,
Filling up the back side of the lungs.
Inhale.
Exhale.
Two more right here.
Now let's put it all together.
Breathe into the whole back side of the body,
So the lower back and the back side of the lungs.
Maybe the breath travels into the back side of the shoulder blades and the back side of the neck as well.
Deep breath in.
Deep breath out.
Now let's add the sides into it.
Breathe into the back and the sides of your whole body,
So the sides move away from each other,
And the skin in the back of the spine balloons towards the back of the room.
Inhale.
Exhale.
Now let's add the front body back into it.
So breathe into the back,
Sides,
And front of your body.
So it's a deep,
Three-dimensional breath.
You're using the full capacity of your lung space.
Inhale.
Fill up your whole body three-dimensionally.
Allow the breath to move into the hollow of the throat,
The head,
The brain.
Deep,
Deep inhale.
And open your mouth.
Let it go.
Let's do two more just like that.
Hold it at the top this time.
See if you can sip in a bit more air,
And notice where that air moves into.
And let it go.
One more breath in.
Hold.
Press the tongue on the roof of the mouth and gaze towards your third eye space.
Notice what it feels like to be at full capacity of breath here.
Sip in a bit more air.
And let it go.
Slowly allow yourself to come back to the natural rhythm of your breath.
Breathing in and out through the nose.
And take a moment to notice the space you've created in your internal body,
In your lungs,
In your throat.
And try to set the intention today to be so aware of your breath that you can breathe in and out of your body throughout your day.
Thank you so much for practicing,
And I hope to see you again.
