Welcome to this breathing meditation.
In this session we'll be utilizing the power of our breath to bring clarity of mind.
During this practice you'll hear the sounds of the handpan being played and also the sounds of nature as we sit on the edge of a small forest kind of area.
Before we begin bring your body into a comfortable position with the spine long and straight.
You can be sat,
Upright or laid down.
Just make sure the spine is long and straight and you're as comfortable as you can be.
Once you've done so just bring your awareness to your breath without the need to control.
Watch as the breath flows,
Tuning in to how it flows and where it flows.
And taking control gently of your breath,
Gradually beginning to lengthen the range of motion.
Just one breath at a time,
Expanding the belly more,
Allowing the chest and the rib cage to expand.
As you exhale letting more of the breath leave with each motion.
And if you haven't already reached the full range of breath,
Within the next few breaths bring yourself to the full range,
Complete inhalation and complete exhales.
And then your next inhale,
Breathing in through your nose right the way to full capacity,
Full expansion and hold your breath there.
And releasing gently and letting the breath flow as it wants to.
And we get ready to begin our first round of three part breaths.
We'll be breathing in the rhythm,
In through the nose,
Out of the nose.
Separating our whole inhale into three parts and the whole exhale into three parts.
It will sound like this.
Three parts in.
And three out.
When you're ready,
Join in to my flow of breath.
Stay with this.
Three parts in,
Three parts out.
And let's step up the tempo just a little bit with the breath now.
One,
Two,
Three.
One,
Two,
Three.
And let's take a deep breath.
Just a little longer.
And on your next inhale,
Completely expand,
Fill up and hold.
From the mouth,
Emptying the lungs with a sigh and then pausing with the lungs empty.
Empty the lungs and rest with them empty.
Just twenty seconds here.
And let's inhale fully through the nose,
Inhaling fill the lungs.
Hold at the top,
Feel the expansion.
And let's begin our second round of threes.
And let's exhale in three parts.
And back in.
And back in.
And the tempo is increased,
Stay with that pace.
Three parts to full expansion,
Three parts to empty lungs.
And let's step up the tempo even more.
If you have the energy,
Let's apply it.
Another twenty seconds with this breath.
Three parts in,
Three parts out.
On your next inhale,
Full expansion.
Get every bit of breath in you can.
Hold it.
And release from the mouth to a breath hold.
Sigh and empty the lungs.
And let's begin our third round of threes.
And let's begin our third round of threes.
And let's begin our third round of threes.
And let's begin our third round of threes.
And let's begin our third round of threes.
Breath hold,
Sigh it away.
Empty,
Empty,
Empty and rest.
No more breath.
Another twenty seconds here,
No breath.
Sigh.
And draw the breath in,
Fully expand.
Open the lungs and hold.
Now for this final round,
We stay with the pace of three but we switch it.
It's going to be two parts in through the nose,
One part out of the mouth.
So let's exhale,
Drop the breath from the mouth.
And it comes in in two beats through the nose.
One from the mouth.
Sigh.
Belly,
Chest,
Empty.
Belly,
Chest,
Empty.
Sigh.
Stay with that pace,
Stay with the pace,
Keep the breath strong.
You may notice the sensations of the body changing more drastically this time round.
The body alkalizes,
The oxygen levels increase,
The CO2 levels decrease.
Tingling,
Numbness,
Flowing sensations may run through the body.
These are normal,
Do not let them bother you.
Just stay with the pace,
Stay with the breath.
Stay with the breath.
20 more seconds,
Let's get a bit stronger with this breath.
You have the energy,
Let's apply it once more,
Let's go.
Sigh.
Just another 10 seconds,
Let's push.
When you are ready,
Taking two strong inhales,
Fill up the lungs,
Hold,
Hold onto the breath.
Feel the expansion,
Recognize the strength you have as you hold onto this breath.
And let the mouth open just a touch,
And drop the breath out of the mouth.
Sigh.
Empty the lungs,
Rest with those lungs empty.
Let go,
Relax in the emptiness.
Sigh.
Letting your breath flow when it needs to.
Do not restrict it for so long it creates stress.
Do not breathe too early.
Intuitively letting the breath come back when it comes.
Letting the breath,
Once it's returned,
Letting it flow as it desires.
Sigh.
And if you recognize the flow of the breath is fast,
And allow for it to slow down,
Do not force it to slow down,
Just let it know that it can slow.
Let it know the effort can subside.
It's time to just flow.
Let it flow.
And as you notice your breath,
See if you can recognize the parts that require the most effort.
As the breath comes in you may begin to notice you're pulling your breath.
When you notice this,
Let the breath go.
And as the breath flows out,
You may begin to notice you're pushing the breath away.
When this happens,
Allow for the breath to flow back in.
And see if you can find this balance point where the effort is minimal,
And the range of motion of the breath may also be quite small.
But remain comfortable with the pace,
With the flow.
Slow enough that the effort is minimal,
But not so slow you feel you are restricting your breath.
And just rest here in that flow of breath.
Not controlling the thoughts,
Just allowing them to flow.
Not holding them,
Not forcing them to leave.
Just observing,
Just watching.
And when you feel ready,
Just bring a little more effort to each inhale and exhale.
One breath at a time,
Beginning to lengthen the range of your breath again.
And as you do so,
Use your awareness,
Send it through your body,
Intuitively bringing subtle movement back.
Starting with the breath,
The range of motion of your breath is the first place where you explore this movement.
And then the fingers,
The toes,
The face,
Subtle,
Subtle motions.
Maybe circular movements of the wrists and ankles.
Just intuitively follow that motion,
Taking as long as you like.
Following the movement through the whole of the body.
Following the movement through the whole of the body.
Until you feel ready to open your eyes.
But do not rush this process,
Take as long as you would like to.
Thank you for joining,
Thank you for sharing this practice with me.
Enjoy the rest of your day or evening,
Whatever you have planned.
Take care and breathe easy.
