Welcome,
Everyone,
To a short breath visualization practice.
My name is Osiris,
And I'm Rise Yoga and Healing here on Insight Timer and everywhere else in the social media realm.
My pronouns are my name,
So Osiris Osiris.
As yogis and mind-body practitioners,
We practice mind-body connectivity to connect our individual minds with our physical selves,
And also to connect us as individuals with those around us,
Our communities,
And the world as a whole.
Breath practice and breath awareness specifically are so crucial in our journey toward universal liberation because it is the essence of who we are,
The foundation and core ingredient of what makes us alive.
So thank you for joining in this practice today and for giving yourself space and love to show up.
To begin,
Try to find a comfortable seat,
Possibly on the ground or in a chair.
Maybe stretch out your legs if that feels good.
Wherever you are,
Begin to notice your breath.
Right now,
There is no need to make adjustments or even deepen your breath.
Simply notice it as it is and notice the temperature of your breath as you inhale and exhale.
Maybe even notice the sound and vibration of your breath in your throat and skull,
Offering a feeling of fullness and light.
Your arms can be resting at your side,
Hands in your lap or on your thighs,
Wherever feels most comfortable.
And if it feels good for you,
You can start to close your eyes or let your gaze soften.
If you prefer to have your eyes open,
Try focusing on an unmoving point in front of you so you're better able to engage in this meditation.
Now with your eyes opened or closed,
Begin to slowly deepen your breath,
Increasing the volume of your breath just slightly and notice how it expands your abdomen and chest.
At this point,
Place your hands on your ribcage gently on your sides and notice how your deeper breaths move your hands in and out like a balloon.
As you breathe in and out,
Imagine this inner balloon gently expanding during your inhales and peacefully deflating with your exhales.
Notice if your balloon has a color,
Whatever color your mind has assigned to this balloon.
Today,
My balloon is a deep purple,
Which might reflect the strength and power I feel right now.
Your balloon might even change colors over the next couple of minutes and that's normal.
As it inflates,
Imagine yourself being filled with nothing but loving kindness and resiliency.
And as it deflates,
Imagine your body emanating the same loving kindness and resilience to those around you and to the space around you.
Try increasing the count of your breath and expanding your ribcage even more as it's comfortable and safe for you.
So for instance,
If you're breathing for a count of three or four,
Maybe try increasing it to a count of five,
Six,
Or even seven,
But only if it feels comfortable for you to do so.
As you inhale and exhale,
See if you can feel the fascia of your diaphragm,
Enveloping your chest,
Expanding and lubricating,
Allowing you to breathe more fully.
Noticing your fascia is a great way to assess how your body is feeling because the fascia is a matrix of connective tissue that surrounds every muscle,
Fiber,
Organ,
And bone in the body.
When stressed,
It can tighten and when released and exercised,
It can improve body movement.
See if you can feel or imagine how the fascia in your abdomen reacts to your breathing.
Feel this internal balloon expand and notice as your individual rib bones expand outward.
Allow your fingers on your ribcage to feel the movement,
Feel the grooves of your ribs,
And enjoy the softness of your shirt.
If you'd like,
You can keep your hands on your ribcage or you can place them gently on your thighs or in your lap.
You can spend a minute on your own imagining this inner balloon expand and contract as you breathe in and out naturally.
Notice the size and shape of your balloon,
Whether circle or oval,
Large or rather small.
It is your balloon.
During this minute,
I will remain silent,
But listen to my voice when it's time to gently come back to the practice and close out.
You can begin.
Okay.
As you return back into the space around you,
Begin to deepen your breath once more,
Inviting energy and increased circulation into your body.
Maybe wiggle your fingers and flutter your eyelids open.
And remember that this is your practice to come back to whenever you need a reminder to breathe deeply or to notice your breathing.
Breath is something we often take for granted,
This generous life force that propels us in everything that we do and guides us to be who we are as well.
To close this practice,
Feel free to join me by placing your hands on your chest,
One on top of the other and bowing slightly to thank yourself and your heart for showing up.
Thank you so much for joining me and I hope your day is filled with light and ease.
