The tools we have.
This practice is really bringing up how we use our breath to become aware of our body.
I'm really assuming here,
But I want to say that a majority of us,
Especially those listening to this meditation,
Have three natural tools,
Resources,
As we navigate this world.
Digesting information,
Witnessing experiences that are happening around our worlds in our day to day lives.
The tools are one,
Body.
Two,
Breath.
Three,
Awareness.
The tools we have.
In meditation,
We use these tools to really guide us in going through our body,
Using our breath to become aware of what's in our body or what's happening within,
To see how we navigate and respond to our lives,
Our worlds.
So that's what we're gonna do today.
I have two techniques that I would like to walk us through.
One is Samo Vritti,
Equal breathing.
It's a practice where you inhale on a count of four and exhale on a count of four.
And then there's another breathing technique I would like to introduce us,
Which is Valoma.
And Valoma is known to relieve anxiety.
And it is an interrupted breathing technique.
Our inhalation will be interrupted into three parts instead of one big part,
And then we'll exhale a large one-part breath.
So let's get into that practice.
I want to invite you to sit down comfortably,
Wherever you choose.
It's a couch,
It's a chair,
It's a floor.
Maybe giving yourself some cushion.
We'll be here for a while.
And then,
Or you can lay down.
And laying down just looks like being on a flat surface on the floor,
The earth beneath you.
Maybe put something behind your head,
A pillow or a blanket and something underneath your knees,
Just to relieve your low back.
And if you can,
Close your eyes or gaze at a spot or space in front of you.
And I want you to take a deep inhale in,
Exhale out.
That's sigh.
Maybe releasing your shoulders,
Rolling them up,
Back and down.
Placing your hands on your knees or on your body or facing the sky if you're laying down.
And start to just assess where your breath is in this moment.
Not giving it a name,
A label,
But just allowing it to be seen and feeling your body being breathed by your breath.
Maybe noticing sounds around you and just taking that in and allowing it to pass through or be in the space that you're in.
Really pulling into that tool of awareness.
Now that our bodies are in position,
Start to take notice to our breath.
And if you assess your body and you feel some tension where it's uncomfortable or it's just tight,
Allowing your breath to kind of enter that space and allow it and give it permission to be let go.
Taking attention back to your breath.
I want to start us off with Samavrti,
Which is an equal breathing.
Take a large inhale,
Really just expanding your belly,
Expanding your chest,
Feeling that breath go through your heart,
Through your throat and out your mouth.
And then take an inhale.
We'll count to four.
Two,
Three,
Four.
Exhale.
One,
Two,
Three,
Four.
Inhale.
One,
Two,
Three,
Four.
Exhale.
One,
Two,
Three,
Four.
And that's the pace.
Inhaling on your own on a count of four.
Exhale on a count of four.
Creating a consistent wave with your breath and noticing how that feels in the body.
Maybe it's too much or it's too little.
You can go to a count of three or maybe a count of five.
Inhaling.
Exhaling.
Inhaling.
Exhaling.
Doing two more inhales and exhales.
Two more breathing parts on your own.
Letting go of this technique.
I would like to introduce us to the next technique and that is Valoma breathing.
And what we'll do in this technique,
We'll inhale into three parts.
So it's as if you're filling up one third of your lung,
Then the second third,
Then the third third,
The whole lung.
And then you exhale out largely.
So it's more like a maybe sipping in three pieces of an inhale and then exhaling out a large piece.
Let's try it.
Inhale.
Inhale again.
Inhale a third time.
Exhale.
Let's do it again.
Inhale.
Inhale again.
Inhale a third time.
Exhale.
Let's do it again.
Inhale.
Inhale.
Inhale one more time.
Exhale.
Feeling the tension melt in some places in your body.
Inhale again.
Inhale a second time.
That third time.
Exhale out large.
Continuing that three-part breath on that inhale.
You got it.
Exhale out.
That's a three-part breath.
Inhale.
Inhale again.
Inhale a third time.
Let that go.
You can only take in so much.
You gotta let it go.
Inhale three parts.
Exhale out a big one.
Do one more on your own.
Relieving,
Releasing,
Easing.
On that last exhale,
Back into maybe a Samavriti breath that is equal,
Consistent breathing parts.
So maybe inhaling on a four,
Exhaling on a four.
You're just going back into your steady pace.
And I would like to end us on a body scan.
And I'm not gonna do this as a regular body scan,
But I want you to be able to be aware of how your breath may have changed a rhythm,
A vibration in your body.
Taking in an inhale here.
Exhale.
Continuing to inhale and exhale at the pace that you need.
And take notice to your toes and allow that awareness to just make a point to go through the points in your body,
From your legs to your torso,
To your arms,
To your head space,
All the way up to the crown of your head.
And just noticing what is.
Using your breath to become aware of what's in your body,
Or just to become of your body.
Allowing the breath to be a facilitator of acknowledging what is happening in your body.
If you have any points of tension,
Of anxiety,
Maybe doing a three-part breath in that space.
Then letting it go and seeing and assessing how it lets go.
Taking a few more breathing moments.
As we come to the end of our practice,
Inhale at your toes.
Allow that breath to travel up your body to all the points of your body.
From your kneecaps,
To your hips,
To your shoulders,
To your heart,
To your eyebrows,
To that space above your forehead.
Exhale.
Take an inhale at the crown of your head.
Exhale.
Allow the exhale to wash through your body.
And just sit here for a moment in silence.
Start to wiggle your toes,
Maybe your fingers.
Bringing one hand to your heart and the other hand on top of it.
As we rest here with our hands on our heart,
Take a deep inhale into your heart space.
Exhale out a sigh.
May you use the tools you have.
May you use your breath to become aware of your body.
You have all that you need.
Thank you for practicing with me.
May your day continue to be what it needs for you.
May you find joy,
Peace,
And light.
