So make yourself comfortable.
Breathing back,
Feel the whole body relaxing and releasing.
Just letting go.
Feel that softening moving into your torso and into your ribcage.
Feel the softening moving into the back and into the area of the diaphragm and abdominals just below the ribcage at the front of the body.
Softening into that space.
Softening your stomach.
Just take a slightly deeper breath here and just hold that breath in and then let that breath go.
And again when you're ready,
Breathing in,
Hold the breath and then let that breath go.
And then just allow that breath to move in and out naturally.
Instantaneous breathing.
And then if you want to,
You can place the right hand onto the abdomen just above the navel,
Above the tummy button there.
And then just place the left hand onto the centre of the chest.
Right hand on the abs,
Left hand on the chest and see if you can feel the breathing just under the right hand.
See if you can direct the breath down into the diaphragm so you can feel that right hand rise and fall.
And we're doing that without forcing the breath in any way,
Just softening into that space.
Feel as you inhale,
The right hand moves up and as you exhale,
The hand moves down or out and in if you are sitting.
You might find there's a small movement under the left hand as well but just for this practice we're going to focus on that movement under the right hand,
The lower hand,
The one placed on the abdomen.
Breathing from the diaphragm.
As you inhale,
You are expanding the abdomen.
As you exhale,
The abdomen is falling back down,
Pressing down gently.
Just relax the arms down but keep that breathing nice and deep.
Allow that breath to be natural.
You might find that as the breath is deepening,
It also begins to slow down.
So if you find yourself getting a bit dizzy with this breathing,
It's probably because you are getting a bit too much oxygen,
More oxygen than you are used to.
So you might like to try to slow that breath down a little bit more.
Of course stop and rest if you need to.
And we are just going to repeat on every exhalation.
Soften on the first exhalation.
Release on the second exhalation.
And relax on the third exhalation.
And just repeating that soften.
Release.
The awareness with that movement of the breath and the repetition of soften.
Release.
Relax.
Soften.
Release.
Relax.
Soften.
Release.
Relax.
Release.
Relax.
You you And then just let go of the words and that breath awareness you you Feel into your body you you start to deepen the breath waking the body with the breath you you can give a wriggle to the fingers a wriggle to the toes you Stretching your body and When you already make yourself up into seated position you you can just take three deep full breaths to finish the breathing in taking the arms all the way up above the head bring the palms together and then exhale and bring the arms down in front of the chest and again inhale take the arms up to the side arms together at the top and exhale down in front of the chest and one more inhale taking the arms up exhale bringing the arms down and namaste you
