Today's practice,
We will focus on cleansing our inner waters.
Allowing for the breath to bring renewal to the waters that exist inside us.
Finding a comfortable seat or if you prefer you can lie down slightly propped up with pillows if you are seated.
Allowing yourself to feel your sit bones on the surface beneath you.
Feeling your spine become upright from where your sit bones are.
If you are lying down,
Allowing yourself to take up as much space as you need.
Before we begin,
Just taking in a deep inhale in through the nose.
As deep as you can.
Exhale out through the mouth with a sigh.
Two more breaths just like that,
Inhaling in through the nose.
Exhale out through the mouth with a sigh.
One more time,
Inhaling in through the nose.
Exhale out through the mouth with a sigh.
Feeling your entire body just begin to soften wherever you are at.
To begin our first pattern of breath,
Just breathing in through the belly for 1,
2,
3.
Exhale out of the belly for 3,
2,
1.
Inhaling in through the belly for 1,
2,
3.
Exhale out of the belly for 3,
2,
1.
Inhaling in through the belly,
Pushing against the diaphragm.
Allowing the diaphragm to push against all of the organs that are touching it,
That are surrounding it.
Exhale,
Allowing the belly to deflate.
Your navel coming back in towards your spine.
Inhaling,
Allowing the belly to expand with softness,
Without force.
Just allowing the breath to push gently.
Exhale,
Pushing the breath slowly out of your body.
Breathing for 3,
In through the belly.
Exhale out of the belly.
Breathing deep,
Allowing the diaphragm to push even further down towards the sacral,
Towards the root.
Inhaling in through the belly.
Exhale out of the belly.
With patience.
Sending the breath towards the lower parts of the body.
As you breathe in through the belly for 3,
Exhale out of the belly for 3.
Taking your time here with the count of 3.
In through the belly,
Allowing the belly to expand and rise.
Allowing the breath to push even further down towards the legs,
Towards the hips,
Down towards our calves and our feet.
Exhale,
Allowing for that gentle release.
In through the belly for 3,
Exhale out of the belly for 3.
We are going to add on to the pattern now.
Inhaling into the belly for 3,
Exhale out of the belly for 3.
And then breathing into the chest,
Into the heart space for 3.
Exhale out of the heart for 3,
Through the nose.
In through the belly for 3,
Exhale out of the belly for 3.
Into the heart space,
Into the chest for 3.
Exhale out of the chest for 3.
Into the belly for 3,
Exhale out of the belly for 3.
Into the chest for 3,
Exhale out of the chest for 3.
Alternating between our belly,
The deflation of the belly,
The expansion in the chest and the ribcage.
Exhale,
Allowing the ribcage and the lungs to deflate gently.
Gentle,
Gentle breaths here.
Visualizing the breath coming into your body much like a wave.
Taking up space in the waters of your body.
Allowing it to rise through the upper parts of our body as we bring the breath into the chest.
Allowing the breath to extend towards our hands,
Our arms,
Our fingers,
Into the neck,
Into the head.
Exhale.
Visualizing the midpoint where the breath meets.
Where the breath into the belly meets the breath into the chest.
Focusing your attention there.
At each point of the inhale and the exhale.
Inhaling into the belly,
Allowing the wave to wash over the bottom parts of your body.
Inhaling into the heart space,
Bringing that cleansing energy into your heart space,
Into your throat,
Into your third eye.
Exhale,
Coming back into the midpoint of the breath.
Into the belly,
Out of the belly.
Into the chest,
Out of the chest.
Feeling the breath now cleanse the body.
This body of ours that witnesses everything.
That is made up of 70% water.
Allowing the breath to cleanse the body of water that we are.
To cleanse the waters in our body that runs as blood,
As fascia,
As all of the liquids that lubricate our joints.
Into the belly,
Out of the belly.
Into the chest,
Out of the chest.
Staying patient with the breath.
No rush here.
We're almost there.
At the bottom of your next exhale,
Letting the pattern go.
And we'll breathe into the belly for 1,
2,
3.
Into the chest for 4,
5,
6.
Exhale for 6,
5,
4,
3,
2,
1.
Into the belly for 1,
2,
3.
Into the chest for 4,
5,
6.
Exhale out.
Release,
Release,
Release.
One last breath together.
Into the belly for 1,
2,
3.
Into the chest for 4,
5,
6.
Exhale for 6,
5,
4,
3,
2,
1.
Holding your breath here.
Just holding for 15.
For 9,
8,
7,
6,
5,
4,
3,
2,
1.
Sitting in the space.
Sitting in your own meditation.
Focusing on any part of the body that is calling for your attention at this moment.
Maybe it is the midpoint of the breath.
Maybe it is in your hands and your feet.
Sending your attention there.
When you feel ready,
Very gently,
Taking a deep breath in once more.
Exhale it out through the mouth.
Blinking your eyes open or still keeping your eyes closed wherever you are.
Thank you so much for joining me in this practice.
