Welcome.
Today we're going to work on deep belly breathing.
So please sit back,
Settle into a comfortable place,
And begin to focus on your breathing as you settle into this meditation journey.
Belly breathing connects us with the vagus nerve.
The vagus nerve slows the heart rate and acts as a messenger between the central nervous system and the major organs.
It helps calm the immune response and communicates with the muscles that control respiration and digestion.
Belly breathing.
Now we are going to practice a new way of breathing,
An exercise you can do several times a day.
It's easy to learn and it stimulates the vagus nerve that helps your body to calm and relax.
Your body always remembers to breathe all day and all night.
Sometimes when we're stressed our breathing changes and it becomes shallow and fast.
But when we breathe slowly and deeply we can feel calmer.
So let's begin to practice this way of breathing.
Rub your hands together several times and put them over your navel.
Feel your hand on your belly and notice the warmth there.
This is the center of your body,
Your core,
And there's lots of energy here in your belly.
Imagine that here in your belly there's a small glow that grows brighter and brighter and it becomes a balloon or a ball and you can make it any color that you like.
As you breathe in this balloon gets bigger and bigger and each time you breathe out your belly falls down flat and the balloon or ball flattens too.
So let's continue focusing now and gently pulling the air in.
As you breathe in notice the cool air smoothly coming in through your nose or mouth.
Notice how it feels as it passes through your windpipe gently filling your lungs.
And when your lungs have fully filled your belly has expanded and you can now breathe out as your belly flattens again.
Take another slow breath.
Practice this with curiosity just letting yourself feel this experience in your body.
We are going to continue this exercise breathing in and breathing out.
Breathe in and breathe out.
And once you're able to breathe very slowly and for a long time breathe in feeling your belly grow like a balloon.
Hold it for several seconds and then very slowly breathe out.
Good.
And again breathe in and fill your belly like a balloon.
Hold it hold it and then breathe out very slowly.
Good.
And then one more time breathe in and breathe out.
And as you continue to practice this you will learn and appreciate how it feels to let your belly grow and become small again and how the warm air easily passes through your windpipe and out through your mouth.
You will notice your breathing in and out in and out calming your mind and body and spirit.
And if your mind wanders it's okay.
Just gently bring your attention back to your breathing in and out.
And to the air coming in and filling your lungs and filling your belly and the warm air gently flowing back out in and out in and out.
As you attend to your breathing you might also begin to say a soothing word.
A soothing word to yourself for the in breath and then the out breath.
This is your word.
Your word that reminds you of something that makes you feel calm.
So ready again breathe in and fill your lungs.
Fill your belly and imagine the ball or balloon.
And imagine its color and the size of it as it fills your belly with an inhale.
Hold for a count of four or five or six.
Whatever is comfortable for you and then breathe out slowly and let your belly go flat and let your body relax.
And remember your special calming word as you rest in between breaths.
You can use this breathing as a tool to let go and to relax and come back to your body.
Back to yourself.
Back to the miracle of breathing.
This tool is available for you anytime of the day any place.
No matter what challenges you face your breath is always with you.
Focus on the breath.
Namaste.
