The Joy Of Breathing Guided Practice

The way we breathe reflects our state of mind, physically, emotionally and energetically. In the introduction and 20-minute guided meditation (that includes some silent spaces), Tony Samara suggests ways to relax the body, let go of reactive, victim-like negative mindsets, and how to hold the body in a way that allows our breathing to be more conscious, and more flowing with radiance and luminosity throughout.

(If you do not like lots of talking, this meditational track may not be for you).

Transcript

You you you Today I thought to speak a little bit about breathing and meditation Obviously we have to breathe to be healthy and alive but breathing very often reflects our state of mind and reflects the way that we connect to the world emotionally physically energetically so part of the meditational practice that I would like to go a little bit deeper into is the understanding of how to use breath in a more conscious way now the first step and You can try this as an experience to verify if this is true for you the first step is to Be aware of your posture Just take a few moments to connect to your body and your posture without judgment just Being there present to what your body is communicating You You may notice And this is not a judgment.

It's just to be aware.

You may notice that your body is a little bit scrunched This is very very normal that we just we don't hold our bodies upright in a sort of dignified way we tend to get overwhelmed by the energies and the Situations around us so we tend to scrunch.

It's like we're protecting our sternum It's a natural response biological response whereby we sort of Push the body in a certain way We push the posture in a certain way where the breathing is more difficult and it's natural then to breathe in a shallow way Which means that we breathe through the chest rather than through the abdomen or through the belly and This type of breathing creates a state of mind that is very often reactive.

That's very often victim-like and that's very often more able to connect to the negative and negative energies the negative perceptions of the mind rather than the possibilities and the potential solutions that then help meditation to be a much more conscious perspective of life so the first and easiest thing one can do is to Just change the way that we're holding the body So to hold the body with a certain amount of light to hold the body in a way where the flow of energy allows for sense of radiance and luminosity to be part of the way that you breathe into your body but also to be part of the way that the energy within your body is being communicated to Your environment to the world around you and also to the world inside of you the inner world So take a few moments now just to check how the shoulders constricted just relax the energy of the shoulders and the neck It's very important to push the sternum outwards so that the shoulders move a little bit backwards down And so that the body is upright It's usually important to focus on the core muscles around the abdomen So you are just making sure that that's holding you up if you're sitting up in a meditational Posture or sitting on a chair or lying down Just make sure that the abdominal muscles are really working This means that there is a little bit of tension,

But it's relaxed The tension is holding your body up,

But it's relaxed.

You're not scrunching.

So you're not slouching You're not sort of relaxing into a sofa Or a chair and just sort of letting go in that way where your body hasn't got a posture You're allowing for the core muscles to support you This is awareness what I call somatic awareness and when you become aware in this way a lot of change is initiated First you become conscious of your body and this is something that most people just are not Most of us are not conscious of the body.

We're conscious of the mind the thoughts in the mind our reactions to those thoughts our feelings about different situations because the intensity of our thinking process the intensity of our emotional process tends to Overwhelm the somatic awareness that is necessary to come back to a state of positivity Which then allows for transformation?

Awareness comes to you when you begin to connect to your body in this way Where you begin begin to become more conscious of the way that your body is Connecting to the energy within but also the communication around you the communication within but also the communication around you So reflect on this awareness for a few seconds You Look at your body scan your body sense the energy within your body Connect to the sensations that you're aware of in this moment What is your posture like become aware of?

Aches or pains and just be present to those aches and pains without needing to push them aside or try to understand those aches or pains just become aware of Whatever is happening inside of your body even those pleasant sensations Maybe when you begin to breathe in this deep way Utilizing the abdominal muscles.

Maybe there are pleasant sensations become aware of those Just accept your body as it is so when you do this awareness goes a little bit deeper As you relax the body you free the energy to move into emotional awareness This emotional awareness is very often also neglected because we are caught up in the intensity of emotions that are very often reactive to either our thoughts or reactive to situations around us so becoming aware of our emotions our deep emotions requires the same type of awareness that You know experienced by becoming more connected to your body You can ask yourself How do I feel deep within my heart?

How does my belly feel?

What are the emotions that I'm holding deep within my heart?

What are the emotions that I'm holding deep within my abdomen?

Just spend a few moments Relaxing into the flow into the natural communication that happens through this flow You're connecting to your heart.

You're connecting to the deep space of your abdomen You You don't try to understand the emotions or make sense of the emotions just be present You Awareness is about this deep state of presence It's not about mental presence.

It's not about understanding what's going on inside of you It's more about just being present without judgment without any sort of trying to change the situation without any sort of effort You're just coming back to the natural awareness that happens when you breathe in a more conscious way So now that your body is relaxed Now that your emotional body is more present to the flow of breath it can go deeper and look into those thoughts that happen in the background what I call the script the information that very often is there in the background that sometimes we we're aware of Say the mind is sabotaging positive experience and bringing up all reason all those reasons why one should focus on the negative the victim's script or the I'm alone script or I'm not supported script or Many many scripts are there in the background now don't go into those scripts or don't go into those negative thoughts but rather Become aware how thoughts come and go They pass through the mind and they flow in a natural way They come and go they flow in a natural way unless You hold on to those thoughts and want to somehow make sense of them.

So watch your mind In the same way as you would watch your breath Thoughts come and go become aware of the thoughts But also become aware of the space between you and your thoughts This is called spaciousness So when you become aware of this space you also become aware of the flow and the spaciousness within the flow so that you're not caught up in the material aspect of thinking in the intensity of those thoughts You become aware of the spaciousness In the same way as you become aware of the flow within your breath rather than just the mechanical in-breath and the mechanical out-breath You're being very creative You're being very open and receptive and very free and very much in alignment with this flow So become aware of your thoughts But especially become aware of the space between you and your thoughts Observe the thoughts rather than becoming caught up within a special thought or a special aspect of thinking just observe your thoughts in the same way as you would observe something happening around you in a very neutral way And one way of helping to create this neutrality is to focus now on your belly on the abdomen Making sure your posture is relaxed and breathing in into the abdomen This means you're utilizing the diaphragmatic muscles to pull the breath down deep into the body a deep full in-breath as best as you can Feel all of your in-breath Feel all of your in-breath fill your body and then feel all your out-breath release Any tension any constriction that may be there hidden in some part of your body in the muscles of your body or in the energy of your body.

Breathe out and let go a deep full out-breath.

You don't need to change anything.

You don't need to control your breath.

You're just relaxing into the flow of your breathing Becoming mindful of this warm gentle flow happening within your body Become curious Become friendly and connected to the flow of your breath.

Become more aware of the joy of breathing Be mindful in a warm curious friendly way You will notice as you do this that every part of your breath is slightly different The way that you breathe in and breathe out is different.

Even the in-breath changes depending on the thoughts or feelings that are happening in the background It's such an interesting exploration It's such an interesting journey to go deeper into just the whole mechanism of communication that's happening deep within us Not just the breath but also the reflections that the breath create deep within our physical body and also within the way that we can become more conscious of what is going on inside of our thinking process What is going on inside of our emotional process without effort just by observation As we become curious and friendly and observe from this deeper perspective of awareness Then we recognize that there is no need to change anything Everything,

Your breath included,

Flows in the way that is healing,

Strengthening,

Empowering especially if you're aware Especially if you bring the sense of positivity into the flow that is your breathing,

Into the flow that is your feeling,

Into the flow that is your thinking process,

Into the flow that happens within your body Everything is in constant motion This movement is very sacred We are a reflection of the light,

We are a reflection of that which is sacred in the cosmos As we recognize this just through observation notice that there is a sense of expansion happening rather than be limited by certain thoughts or certain feelings or even certain physical awareness of pain or suffering You can expand consciously into the awareness that is connected or in alignment with the cosmos So every breath is a breath,

A deep full breath but also a reflection of the cosmos So it is almost as if the cosmos is breathing in with you Every breath is an expansion that goes beyond just the physical body So deep and full expansion into the spaciousness of being Deep breath And continue breathing in and breathing out,

Integrating this sense of expansion deep within your awareness deep within this wonderful state of consciousness that helps you to come back into the natural harmony that is life Deep breath Consciously expanding with the in-breath and the out-breath into the spaciousness of being Deep breath Make sure that you are breathing in a full and complete way,

Relaxed posture,

Open full breath This helps you to accept yourself as perfect and complete just as you are,

Just in this moment There is no need to go outside of this connection and find perfection outside of yourself You are perfect deep within So as you breathe in and breathe out and let go of the old thoughts and the old feelings and just connect to this wonderful spaciousness Be aware that your awareness becomes much more spacious,

Much more in alignment to the flow that is within the elements of nature Within the beautiful cosmos,

Within the beautiful universe there is this spaciousness that you connect to as you breathe in and breathe out and let go,

Just let go of tension,

Let go of stress and enjoy the stillness Deep breath You may wish to continue in stillness for a few more moments,

Just integrating this sense of expansion within and also in all aspects of your daily life As you go back to the mundane world,

Bring into your experience this sense of spaciousness To create a little bit of neutrality,

A little bit of space between yourself,

This sense of awareness,

The real within yourself and that which is happening around you So detach yourself a little bit from the experience,

Become more neutral to the experience and enjoy the space of perfection that comes to you as you constantly remind yourself that you are a reflection of something much more than just the mind Something much more than just those feelings that very often create a little bit of confusion,

A little bit of struggle,

A little bit of stress,

A little bit of tension Let that go and relax into the stillness Thank you

Reviews

It's always nice to come back to basics with the breath, wonderful.

Beautiful thank you

That was great. Really helpful guidance. Thank you.

Thank you for your blessings

niceee traninning, and advicesss, thanks you very muchj and breath ❤️💓💓