I'm going to take a few deep breaths.
I'm going to work with a rhythmic quality of the breath,
Working with an inhale for four seconds,
And exhale for four seconds with no pause in between,
Exploring the continuity of the rhythmic regular paced breathing in these four second intervals with no particular focus on how you are breathing.
The focus is on the sustaining of your inhale for four seconds and the sustaining of your exhale for four seconds to a rhythmic beat.
We work with a nice fulfilled inhale and fulfilled exhale in this comfortable container of the small space of four seconds.
So let's try that a few rounds.
Inhale four seconds.
Inhale four seconds.
We'll take a few more administrations.
Inhale four seconds.
Exhale,
Two,
Three,
Four.
Good.
And then just release the conscious intention of the rhythmic breathing and allow the energy that we've stirred up to move and settle into stillness.
And then again,
We're going to continue to work in this practice today with no specific type of breathing.
Just working with the fulfillment of your inhale and exhale and we're going to guide and direct it to move in certain areas.
So we're going to begin our specific focus with bringing the inhalation just into the left lung.
So your breath may move in other places,
You might feel movement in other places,
But your focus awareness is directed into the left lung so that as you're fulfilling the inhale and the exhale,
You want to focus on filling up the left side of your lungs on the inhale and then emptying out the left side of the lungs as you exhale.
So we're going to do that for a few rounds here.
Exhale two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
Continuing at this pace,
Continuing to focus on the left side,
We expand the awareness now beyond the left lungs and as you inhale,
We're going to fill up the entire left side of the body and as you exhale,
Emptying out the entire left side of the body and let's practice that a few rounds.
Again,
Your body may expand and you may feel breathing in other areas,
But your awareness is focused on the left side.
Your intention is on fulfilling your inhale and fulfilling your exhale on the left side of the body,
So as you're breathing,
As you are focusing in on the sensations,
Trying to fill up the space with your breath for this amount of time.
So let's begin.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Exhale two,
Three,
Four.
Exhale two,
Three,
Four.
Great.
And then release the conscious intention of breathing in the entire left side of your body.
And now we're going to bring our focus onto the right lungs and taking the same rhythmic breath,
Inhaling for four,
Exhaling for four and refining your awareness and refining your attention into the right lung.
And we'll take that with some breathing and at the same rhythm.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Exhale two,
Three,
Four.
And continuing to focus on the right side,
Expanding your awareness now to fulfilling your inhale and exhale in the entire right side of your body.
And let's try that.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Exhale two,
Three,
Four.
Exhale two,
Three,
Four.
And now continuing with that fulfilled inhalation and exhalation.
Now in the entire body,
The whole right side and the left side of the body,
Inhaling and filling up your entire body for four seconds and exhaling and sending all the breath out for four seconds.
We inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Exhale two,
Three,
Four.
Exhale two,
Three,
Four.
Good.
And then we continue to bring our awareness to the fullness of the spaciousness of our entire body.
And now moving the breath in a directed pattern,
We inhale sweeping down from the head to the feet and then exhale sweeping from the feet to the head within the container of the body.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Exhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhaling down two,
Three,
Four.
Exhaling up two,
Three,
Four.
Exhale two,
Three,
Four.
Exhale two,
Three,
Four.
Exhale two,
Three,
Four.
Continuing with this directed breathing,
Down on the inhale,
Up on the exhale within the container of the physical body.
But now we bring our awareness to the surface of the body,
Inhaling down the front of the body,
Moving through the soles of the feet and exhaling up the back of the body to the crown of the head,
Circulating the breath down the front and then up the back.
And we inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Three four exhale two three four continuing in this circulating pattern inhaling down the front exhaling up the back now bringing your attention deeper into the center of the body and we work with the spine and the spine at the base of the spine the vertebrae are about one fist distance in the inside of your body and then the vertebrae gets smaller as we travel up the spine but the spine is deep in the body it takes up a lot of space so we're going to inhale down the front of the spine tracing around the tailbone and then exhaling up the back of the spine to the crown of the head and then from the crown of the head traveling straight down the front of the spine to the tailbone and then traveling up the spine to the crown of the head and back so we inhale two three four exhale two three four inhale down two three four exhale up two three four inhale two three four exhale two three four uh And now,
We bring our awareness one layer deep.
To the crown of the head and the tailbone,
See a thin line,
The central axis of the body from the top of your head to your tailbone,
As thin as a thread of silk.
And as you inhale,
You travel as far down as you can consciously follow with your mind.
And then exhaling up,
As far up as you can consciously follow with your mind,
Traveling down and up along this thin,
Straight line.
Inhaling down,
Two,
Three,
Four,
And up,
Two,
Three,
Four,
And down,
Two,
Up,
Two,
Four,
And down,
And up,
And down,
And up.
Inhale,
Exhaling.
.
.
.
