Welcome to this lying down ujjayi breath meditation.
I invite you to experience your breath as a powerful source of calm and strength.
Over the next few minutes,
We will explore the ujjayi technique together,
A practice that both calms and strengthens your breath.
Ujjayi means victorious breath and can help you connect with your inner power.
Lie down comfortably,
Allowing your body to relax.
If you'd like,
Place a pillow or bolster under your legs.
Feel the support of your body on the mat and allow yourself to sink into this moment.
Now,
Become aware of your breath.
Feel how the breath flows in and out of your body.
Observe where the breath moves your body.
Perhaps you feel the movement in your belly,
Your chest or your nose.
Now,
Bring your attention to your throat.
Can you also feel your breath in your throat?
Allow your throat to relax.
And with your next exhale,
Imagine you're fogging a mirror.
This will gently constrict your windpipe and a soft sound will be created as you exhale.
Try this a few times.
Breathe in through your nose and exhale through your mouth as if you are fogging a mirror.
Very good.
Now,
Try it with your mouth closed.
Inhale softly through your nose and exhale softly through your nose with a gentle sound in your throat.
That is Ujjayi.
Continue in your rhythm.
Breathe in relaxed through your nose and exhale softly through your throat with Ujjayi.
Feel how your breath creates a slight rustling sound similar to the sound of gentle waves on the shore.
This sound is an important part of Ujjayi,
A soothing sound that drowns your mind.
When you're ready,
Begin to lengthen your breath a little.
Inhale through your nose and allow the breath to gently glide through your throat,
Creating a soft,
Steady sound.
Now,
I invite you to breathe with me.
If the pace is not comfortable for you,
Choose your own comfortable rhythm.
Inhale deeply.
And exhale gently.
Breathe in.
And exhale.
See.
For.
Continue breathing and feel how your breath expands in your body,
Bringing more space and calm with each round.
If thoughts arise,
Welcome them briefly and gently bring your attention back to the breath.
Repeat for yourself.
Inhaling,
The breath flows gently in like a wave rolling to the shore.
Exhaling,
The breath flows out like the gentle retreat of waves into the sea.
With each inhale,
Invite a sense of spaciousness.
And with each exhale,
Invite a sense of letting go and flowing.
If your thoughts wander,
That's completely normal.
Simply guide them back kindly to your breath.
Imagine your breath as an anchor,
Gently grounding you in the present moment.
Breathe in once more.
And exhale.
Now,
Slowly return to your natural breath.
Let go of the breath control and simply allow your breath to flow naturally.
Notice how your body feels now.
Perhaps there is more spaciousness or lightness or maybe a sense of calm.
When you're ready to emerge from your pause,
Begin to invite small movements into your body.
Gently move your fingers.
Wiggle your toes.
Take your time as you return.
Thank you for taking this moment of peace.
Once you feel comfortable lying down,
Try this breath meditation in a seated position as well.
You'll notice how you can carry the strength and calm of Ujjayi breath into more and more situations.
Whenever you're ready,
Open your eyes and return to your day with a smile.
Namaste.
