Hello,
Thanks for being here and taking this time with me for yourself.
I will guide you now through a breathing meditation.
You could call it yogic breath or three phase breath.
It is a practice to help you breathe fully and freely.
To expand your breath gently.
Sit comfortably in a position where you can breathe well or lie down on your back.
Then close your eyes or keep your eyes closed.
And if closing your eyes feels uncomfortable you can keep them open.
Maybe just close them a little bit.
So you can focus your attention inside.
Now notice your breath.
How it flows in and out,
Preferably through your nose.
If breathing through the nose is uncomfortable for you,
You can also breathe through the mouth.
Notice how the air flows in and out.
In and out.
Then you can start noticing how your body moves,
How your belly moves when breathing,
How your chest moves.
And you are not doing anything,
Just watching the breath.
And maybe you can also notice which parts of your body breathe more easily and where the breath is a little constricted.
Does your belly expand when you breathe?
Does your chest expand in your back?
For now just notice and sense your body.
And now you can place one hand on your belly and one hand on your chest.
Yes.
That way you can feel how your belly and chest move when you breathe even better.
And now when you breathe in,
Try to push out your belly a little bit.
And when you breathe out,
Pull in the belly.
Breathing in,
Pushing the belly out,
Breathing out,
Your belly goes in again.
When your diaphragm moves down to expand your lungs,
The belly has to move out to make space.
And when your diaphragm moves up again to push the air out of your lungs,
The belly goes in and you can even support the outbreath a little bit by pulling in the belly a little more.
So now consciously push out the belly a little more when breathing in and pull it in a little more when breathing out.
Yes,
Belly breathing.
Very good.
And the next step is to include the chest too.
So when you breathe in and your belly moves out,
Once your belly has moved out all the way you start also expanding your chest.
Then when you breathe out,
The chest goes down and then the belly goes in again.
So first breathing in,
Belly goes out and the chest goes up.
Then breathing out,
The chest goes down and then the belly goes in again.
It's like a wave.
Breathing in,
First the belly goes out,
Then the chest expands.
Breathing out,
The chest collapses and then the belly goes in.
And really try to expand that breath more than usually.
So pushing out the belly more and expanding your chest more.
Next you can try,
Once your belly moves out and then the chest moves up,
To expand the breath all the way to the top of your chest.
So breathing in,
Belly moves out,
Chest expands and the breath goes all the way to the top of your chest.
And then the chest goes down again when you breathe out and then the belly goes in.
And at the end you can pull the belly in a little bit to push out even more breath.
And then to expand your breath even more after your chest has moved up all the way,
You can also notice how your ribcage expands even at the back.
So breathing in,
The belly moves out,
The chest up and then all your ribs expand even at your back.
And then breathing out the whole chest pulls in again and down and then the belly goes in and the air is pushed out.
Breathing in,
Belly goes out,
Chest expands and up and your ribcage and your back expand.
If you want you can place your hands on your sides,
The ribs and your back to feel that outward expansion of your ribs.
So now we have three parts,
The belly,
The chest and your ribs and your back.
You can imagine that your torso is a cylinder that is being expanded,
Getting wider and wider when you breathe in and then pulling together again when you breathe out.
Really try to get as much air in there as you can while keeping your shoulders and your head and face relaxed.
It's just the belly and your chest and your back moving.
So breathing in,
Belly goes out,
Chest goes up and your ribs and your back expand.
Breathing out,
The cylinder contracts again,
Your chest goes down and at the end your belly goes in.
Very good.
And now you can stop breathing intentionally and allow your body to take over again.
And just feel into your body as it breathes,
Easily,
Naturally.
How does it feel to breathe now?
Yes,
Now you can sense into your whole body again and maybe activate your body again.
If your body wants to move you can start moving it.
And then in your own time you can slowly open your eyes again.
And as you see the world outside again,
Stay in touch with your breath.
Very good.
Thank you for listening.
