Preparing for yogic breathing.
Find a comfortable seated position.
This could mean sitting on the floor with a cushion below your buttocks to elevate the hips.
This could mean sitting in a chair with an upright spine or sitting up against the wall if you need a little extra support.
Relaxing the shoulders by rolling them up towards the ears and down your back.
One more time,
Roll the shoulders up towards the ears and down your back,
Feeling the broadness of the front of your chest.
Palms rested on the knees or thighs,
Eyes and lips are gently closed.
Create length in the spine by imagining a gold thread pulling out the top of your head,
Creating space between each vertebrae.
Shoulders are relaxed,
Arms relaxed,
Whole torso relaxed,
Supported by a steady base.
Bring your awareness now to your breath.
As you breathe in,
Allow your belly to expand.
As you breathe out,
Allow your belly to relax.
Breathe in,
Belly expands.
Breathe out,
Belly relaxed.
Breathe in,
Belly expands.
Breathe out,
Belly relaxed.
The next time you breathe into your belly,
Extend the inhalation up into the chest.
As you exhale,
Releasing first from the chest and then the belly.
Breathe in,
Belly to chest.
Breathe out,
Chest to belly.
Breathe in,
Belly to chest.
Pause at the peak,
Feel the fullness of your breath.
Breathe out,
Chest to belly.
Pause and feel the emptiness of the breath.
Breathe in,
Belly to chest.
Breathe out,
Chest to belly.
Continue breathing with the full yogic breath.
If you find yourself getting distracted or forgetting what you're doing,
That's okay.
Just bring your awareness back to full deep yogic breathing.
Breathe in,
Belly to chest.
Breathe out,
Chest to belly.
Breathe in,
Belly to chest.
Breathe out,
Chest to belly.
Breathe in,
Belly to chest.
Breathe out,
Chest to belly.
Breathe in,
Belly to chest.
Breathe in,
Belly to chest.
Breathe out,
Chest to belly.
Breathe in,
Belly to chest.
Breathe out,
Chest to belly.
Letting go the yogic breath now,
Letting go of any control or manipulation of the breath.
Allow your breathing to return to its natural spontaneous rhythm.
Observe any sensations in the body.
Wiggle the fingers,
Gently blink the eyelids,
Become aware of the space around you.
Hari Om Tat Set.
Your practice is complete.
