Hi,
Welcome to your practice.
Today we'll do a three part breath,
Infusing some energy and focus into our day.
We'll do three rounds of this,
Followed by a breath retention after each round.
Let's set up by sitting in a way that feels tall,
Legs crossed or feet on the floor.
Find stability and softness here.
Let's take a clearing breath in and a clearing breath out.
So we'll breathe into the belly,
Then into the chest and out through the mouth.
Into the belly,
Then the chest,
Out the mouth.
Great.
So we'll continue on,
Picking up the pace a little and breathing to the beat of the music.
3,
2,
1,
And in,
Up,
Out,
In,
Up,
Out,
Exhale.
Continue on,
Just like this,
3,
2,
1.
Exhale all the air out,
And inhale,
Fill up completely,
Letting the whole body expand.
And breathe out,
Letting go.
Keep the mouth closed here,
And hold on empty.
Retain the breath.
With any tension in the face,
3,
2,
And 1.
Inhale,
Fill up completely,
And exhale,
Release,
And let go.
Another clearing breath in,
And a clearing breath out.
Let's continue,
In 3,
2,
1,
And belly,
Chest,
Exhale,
In,
Up,
Out.
Stay with the breath,
Stay in the body,
Melt any tension in the body,
Almost there,
3,
2,
1,
Breathe all the air out,
Let it go,
And take an in breath,
Feel the whole body rise,
And an out breath,
Feel the whole body soften.
Closing the mouth,
We'll hold on empty.
Resist the urge to take a breath,
We are almost there,
In 3,
2,
1,
Inhale here,
And exhale.
Another just like that,
Final round of our 3 part breath,
In 3,
2,
1,
And your body knows this pattern,
So let the body breathe for you.
See if you can go into sensation,
Into what you are feeling here.
Trust the body,
And the breath,
3,
2,
1.
Release any air in the body,
Now take that in breath,
And that out breath.
Final hold,
Mouth closed,
Settle into sensation here,
If you feel any resistance,
Can you surrender just a little.
Letting go in 3,
2,
1,
Taking an abundant breath in,
And a clearing breath out.
Come back into the present,
Allow your breath to return to a natural pace.
Staying in the body,
And staying with any sensations here with you,
Tap into any feelings that arise,
Get curious about them,
And go deeper.
And when you are ready,
Gently reenter into your surroundings,
Opening your eyes if they were closed,
And pausing here,
To witness all that is within,
And around you.
Just witness.
Today we practiced a 3 part breath,
And bhaja kumbhak pranayama,
Also known as external breath retention.
It's an ancient practice,
Great for digestion,
Concentration,
And expanding our breath capacity.
As you move through your day,
Take note,
And see if anything feels different in your body or mind.
Pay close attention to what your body is sharing with you.
Great breathing today.
See you in the next practice,
But feel free to stay a little,
And dance into the rest of your day.
