Hello and welcome.
My name is Ashni and I'm honored to guide you in today's Adham Pranayam meditation.
This practice is a moment for you to reconnect to your body and breath and to find calmness in the mind.
I invite you to find a comfortable seat sitting in Sukhasana with your legs crossed or maybe sitting upright in a chair.
Find a position that feels best for your body.
Wherever you are right now,
Roll the shoulders up,
Back,
And down,
Finding length in the neck,
Creating space between the shoulders and ears.
Imagine a golden string that enters the crown of your head,
Goes down your spine,
And ends at your tailbone.
Feel as though someone is lifting that string,
Helping you find length in the spine,
Feeling the crown of the head reaching upwards.
Now let's begin to bring awareness to the breath.
Just noticing,
How does the breath feel in your body?
Does it feel deep?
Shallow?
Is your breath fast?
Slow?
Are you breathing through your nose or your mouth?
Or maybe both?
Just bringing awareness to the breath.
Once you find your connection to your breath,
Release any judgment about how you think you should look or how you should feel.
Allow yourself to explore the sensations of your breath in your body,
And allow the mind to find calm.
Let's begin to breathe deeper into the body.
Begin to inhale deeply into the belly,
And exhale fully.
Filling up your belly like a balloon on each inhale,
And releasing the full breath on the exhale.
You may want to bring the hands to the belly to connect with the movement of the breath.
Feeling your belly expand and contract on each round of breath.
Begin to sip in a little bit more air on each cycle of breathing.
Remember to be gentle with the body,
Allowing the capacity of breath to increase slowly.
Continuing to breathe deeply into the belly,
Sipping in a little bit more air on each round of breathing.
Filling up the belly like a balloon.
Exhaling,
Releasing all the air from the body.
Maybe feeling the belly button come back towards the spine.
Take a few more rounds,
Honoring the pace that feels best for you.
Wherever you are,
Let's take one more cycle of inhalation and exhalation.
Taking your time to fully embody this breath.
Inhaling deeply,
Exhaling fully.
Once you have completed this last round,
I invite you to slowly let your body come back to its natural breath.
Being mindful not to lose the connection with the breath when we return to our natural state.
I hope you feel light and more at ease after this guided meditation.
Thank you for joining me on this journey.
Om Shanti Shanti Shanti
