Hi,
Welcome back to your meditation space.
This session is a short practice meant to help you deepen your breath work for intermediate and advanced practitioners.
There will be fewer cues and you will have more time and space to practice on your own,
The belly breathing technique.
So let's get started.
Make sure you are sitting with your spine upright.
In a comfortable position,
Maybe on the floor,
Maybe on a chair.
Just make sure you drop down the shoulders,
Relaxing the neck muscles.
Maybe you can even slightly tilt your chin towards the chest.
Just making sure you are comfortable but you keep your back straight,
Nice and tall.
And we are going to start with just a couple of breaths through the nose.
We will be breathing only through the nose throughout this session.
So let's just get started.
Inhaling through the nose,
Exhale through the nose.
Inhale once again,
Exhale through the nose.
Two more breaths.
Inhale and exhale.
One last round.
Inhale here through the nose,
Exhale through the nose.
Good.
Now let's focus on the belly.
Try to expand the belly on every inhale.
Inhale expand the belly.
Feel the muscles going forward and exhale slowly through the nose.
Three more times.
Inhale expand the belly and exhale through the nose.
Inhale once again.
Feel your muscles opening up and exhale through the nose.
One last round.
Inhale expand the belly and exhale.
Good.
Keep doing that and let's add a gentle contraction of the belly as we breathe out.
Inhale and on the exhalation draw your core muscles in,
Slightly contracting the belly and letting all the air out.
Inhale expand the belly,
Open up,
Exhale through the nose,
Draw the belly in,
Core muscles contracting towards the spine.
Three more times.
Inhale expand,
Exhale contract.
Once again inhale through the nose,
Belly going forward.
Exhale through the nose,
Belly coming in.
One last round.
And exhale.
Keep breathing using your core,
Your abdomen area.
Now let's try to expand the belly not only forward but also feeling the sides of the body.
Feel the lateral parts of your abdomen also expanding and then contracting.
So once again inhale through the nose,
Expand the belly.
The front and the side parts,
Exhale draw the belly in,
Contract the muscles and tighten also the lateral sides of your body.
Exhale belly moving forward and towards the sides,
Expanding.
Exhale draw the muscles in and contract your core.
Inhale take some air,
Feel your abdomen,
Exhale contract the muscles and let all the air out.
One last round.
Inhale and exhale.
Very good.
Now try to count your breaths,
Still following the same technique.
We inhale from one to five and we exhale deeply through the nose from five to one.
Inhale expand the belly one,
Two,
Three,
Four,
Five.
Exhale through the nose five,
Four,
Three,
Two,
One.
Three more times.
Exhaling counting from one to five,
Exhaling from five to one.
Once again inhale expand,
Exhale contract.
Once again inhale expand the belly forward and towards the sides,
Count until five.
And on the exhalation from five to one drawing the belly in,
Contracting the core.
One last round.
Inhale and exhale.
Very good.
I hope this session was useful.
I hope to see you here very soon.
Have a wonderful day.
Namaste.
