All right,
Friends,
Welcome,
John Quirk here,
And we're going to get started with our breathing practice in just a minute.
I want you to take the first few moments,
Just make sure that you're resting comfortably.
Try to eliminate all distractions,
Make sure cell phone notifications are turned off.
And as you start to lie down,
Make sure that you can really spread your body out.
Know that during this practice,
There can be some physical sensations in the body.
There can be some tensing or tightening.
This is completely normal.
And the goal really is to allow whatever needs to come up for you in this practice to simply come up.
As you begin to close your eyes,
I want you to just start to check in with the normal pattern of your breath.
Notice if it feels a little short or feels a little bit rushed.
Let's begin by just lengthening out some longer,
Deeper inhales.
Try to fill your belly up with air and find a little pause at the top of your breath.
Especially if it's been a tough day,
Let's add some sound as you open your mouth and let a big sigh and exhale out.
Beautiful.
Let's take a deep draw of air all the way down into the belly and pause at the moment that you feel full with air.
Let's hold that breath for just a moment.
Nice big,
Maybe noisy exhale as you release.
Let's do one more of those together.
Nice,
Deep,
Full inhalation all the way up.
Let's take one more sip of air.
See if you can just fit a little bit more in.
Beautiful.
Big open mouth exhale.
And release.
This three-part breathing exercise involves a belly breath,
A pause,
A breath up into your chest,
Another pause,
And a gentle release of air that doesn't feel like forcing.
At times the cadence of this breath will get a little bit fast.
It's meant to design to challenge you.
I'll let that work.
So let's begin curling your lips.
Imagine you're drawing air through a big straw.
Take a nice big belly breath in.
It should make some sound and then pause.
Good.
And suck more breath all the way up into your chest.
Good.
Now release it out.
Beautiful.
Inhale to your belly.
Pause.
Inhale to your chest.
Pause and exhale.
Inhale belly.
Inhale chest.
And let go.
Inhale belly.
Inhale chest.
Let it go.
Inhale belly.
Inhale chest.
Let it go.
Inhale belly.
Inhale chest.
Let it go.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
All the way in.
All the way out.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
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