Hi,
This is Tina and I'm going to lead you through a 360 degree breath,
A three-part breath to really help you expand,
Help the heart open,
But also really deepen your awareness of your breath in the body.
When we aren't present,
We tend to have a shallow breath.
So we're going to be sending the breath all the way down to the lower part of the lungs to open the mouth.
We're going to be sending the breath all the way down to the belly and diaphragm,
Into the ribs,
And all the way to the upper part of the lungs.
And this is so that we can clear and relax the nervous system.
So just doing a little shake.
Take a few deep breaths in through the nose as you arrive in your body,
Feeling your feet against the earth,
Feeling your bottom against the seat,
Just calling your energy in,
Really connecting to your body.
We're going to use the body as an instrument,
As a vessel.
Really just relax all the breath out.
Just begin to explore as we take this journey inward.
So now through the nose,
Just inhale into the belly,
Expanding on the inhale.
And on the exhale,
Draw the navel in towards the spine.
Starting off slow and deep.
On the next inhale,
Bringing in more breath and letting that belly expand.
And when you exhale,
Bringing those abdominals in towards the spine.
Maybe one more deep into the belly,
Expanding like a balloon.
Exhaling,
Letting go.
Now continuing with this breath,
But visualize your diaphragm under your rib cage.
And as you bring attention to your diaphragm,
Inhale and see or imagine that it moves down and flattens on the inhale,
Giving space for the belly to expand.
And as you exhale,
See it lifting.
And then repeat,
Nice and slow and deep.
Inhaling and just allowing that diaphragm to flatten and move down,
Creating all that space for the belly.
On the next inhale,
As you're pulling the navel in,
The diaphragm lifts.
Now staying with this breath at your own pace.
Now breathe into the lower back.
Notice what that feels like as you bring breath and awareness to your back body.
And just notice.
And on your next inhale,
Continue breathing into the belly,
Into the lower back.
And start exploring for yourself where you need more attention,
Where you can bring more breath,
How you can drop in and bring more presence.
Now breathing into the lower ribs,
Expanding the ribs like an accordion,
Horizontally outward.
And when you exhale and release,
Seeing or feeling it contract inward.
I'm just doing that a few times.
Inhale into the lower ribs.
As they expand,
Exhale,
Letting go,
And those ribs contract inward.
And on your next inhale,
As you open,
See and feel all those muscles in between the ribs expanding.
Exhale and release.
And as you're inhaling and expanding the ribs outward,
Bring that also into the middle back,
The backside of your ribs.
Observe,
Feel.
And as you do that a few times,
Just notice.
And when you're ready,
Inhale into the belly,
The low back,
The ribs,
The mid back.
And exhale and release.
And again,
Inhale into the belly,
The low back,
The ribs,
The mid back.
And exhale,
Let it go.
On your next breath,
Breathing into the lower lungs.
Making that mind-body connection,
Exhale and release.
Now adding on,
Breathing into the upper back and chest at the same time.
So noticing sensations as you bring your breath to these different areas.
So inhaling into the lower lungs,
The back of the lungs,
The upper back and chest.
Staying connected to the body,
Bringing breath,
Presence and awareness here.
Now getting ready to do the full 360,
The entire trunk.
Inhale into the belly,
The low back,
The ribs,
The mid back,
The lungs,
The upper back and chest like a wave.
And when you exhale,
Let it go.
Trusting in your own pace,
Breathing into the belly,
The low back,
The ribs,
The mid back,
The lungs,
The upper back and chest.
Expanding in all directions.
Each exhale,
Just releasing.
Just doing this a few more times to feel that wave,
To feel the open and expansive nature of the body.
And finishing whatever round that you're on.
Just coming back to a regular breath.
Just noticing the effects.
Noticing your level of presence,
Of awareness and of space on the inside.
And then just bringing the heart into gratitude for the body,
For the breath,
For this moment.
And when you're ready,
Just gently opening your eyes.
