Welcome,
My name is Lucia.
Today I will be guiding you through a practice called Ujjayi Pranayama.
Ujjayi Pranayama is practiced by gently narrowing the back of the throat,
Partially closing the glottis and vocal cords,
As you breathe in and out through the nose.
This creates a soft,
Low-pitched,
Ocean-like sound.
The Sanskrit word Ujjayi means to be victorious or to conquer.
In the context of breathing practice,
The mind is gradually conquered by the sound of the breath.
As attention is drawn to the steady sound,
The mind is pulled away from external distractions and habitual thinking,
Turning inward toward a state of focused awareness.
At first,
The mind might not cooperate.
It may linger on thoughts of the past or jump ahead to the future.
As the breath becomes steady,
The sound begins to interfere with thinking.
When the sound becomes stronger than the thoughts,
Mental activity naturally subsides,
And awareness becomes more focused and present.
Ujjayi Pranayama is safe and accessible for most people and can be practiced at any time of day.
Sit comfortably with your spine upright and your abdomen relaxed.
You might sit on the ground on a cushion with your legs crossed,
Or kneel with a folded blanket under you,
Or sit in a chair.
If you are seated in a chair,
Lean slightly forward so you are not leaning against the backrest.
Bring your attention into your body.
Lengthen and straighten your spine,
Letting the tailbone release downward and the crown of the head to lift upward.
Allow your shoulders to soften and your jaw to relax.
Explore the inner space of your body.
Take a moment to notice your natural breath.
No need to change it in any way.
Simply observe the inhalations and exhalations.
Now allow your breath to deepen,
Letting your abdomen,
Ribcage,
And chest expand with the inhale,
And let your body soften with the exhale.
Let the exhale be long and slow.
Now imagine you are sitting in front of a mirror.
Inhale deeply through the nose,
And as you slowly exhale through your mouth,
Try to fog the imaginary mirror,
Creating a soft,
Whispering sound in the back of the throat.
Repeat this several times to feel the sensation.
As you do this,
Listen to the sound.
Now close your mouth and exhale through the nose,
Recreating that same fogging sensation,
This time breathing through the nose.
The sound can become nasal,
So try to keep the sound in the throat as best as you can.
As you gently narrow the back of the throat,
Create a steady,
Ocean-like sound,
Similar to what you might hear when holding a seashell to your ear.
Bring your attention to the sound of the breath.
When the sound is steady on the exhale,
Make the same sound on the inhale,
Pulling the breath in.
At the beginning,
The sound may be louder and stronger on the exhale.
Hold the intention of keeping the sound similar in strength and intensity on both,
The inhale and the exhale,
Without forcing.
As you practice,
The sound will become more steady,
Smooth,
And even.
As the breath becomes more steady,
You may notice the mind becoming quieter and more connected to the sensations of the body.
Continue the Ujjayi breath for several cycles,
Breathing in and out through the nose,
Let your breath be steady and smooth.
Let the sound be your anchor,
Something steady to return to again and again.
Let the sound guide your awareness inward.
Allow your mind to become absorbed in the sound and sensation of your own breathing.
If thoughts arise,
As they naturally will,
Gently return your attention to the sound of breathing.
Let the sound become slightly more interesting than the thinking.
Let your attention rest fully on the steady rhythm of breathing.
Allow the inhale and exhale to feel balanced in length and quality,
Like ocean waves rising and receding.
Over time,
You may notice the breath becoming more steady and the mind beginning to settle.
Let breath and awareness move together,
Nothing to fix,
Nothing to change.
Just staying present with the sound and sensation of breathing.
For a few more breaths,
Rest in this steady rhythm,
Allowing the sound,
Breath and awareness move as one.
To bring this practice to a close,
Release any conscious control of the breath.
Let your body breathe naturally again,
Easy and without effort.
Notice the effects of your practice,
The quality of your mind and body.
Sit quietly for a few moments and notice any sensations of energy or vibration in the body,
Perhaps a feeling of warmth or a sense of calm,
Focus or steadiness.
When you're ready,
Gently open your eyes.
You're welcome to return to this practice anytime.
Ujjayi breath is an effective way to cultivate focus,
Calm and embodied awareness.
Thank you.
