Hi and welcome back.
In today's meditation we're going to practice a gentle breathing practice using the three-part breath or Durga pranayama.
In this practice we'll explore first filling the belly with air,
Then the rib cage with air,
And then all the way up to the collarbone in a progressive way exploring these different three parts of breath.
As with many other meditations you can take any comfortable position that you like either standing seated or lying down.
Let's get started.
Go ahead and find your comfortable meditation spot.
For this practice I would recommend lying down as feeling the support of the ground or the surface beneath you can help you to engage a little bit more with this breathing practice.
So if you choose to lie down go ahead and find a comfortable spot.
You can roll out your mat or set out a blanket.
You can use a pillow or a cushion to be comfortable.
And if you're lying down I'd recommend gently bending your knees,
Plant your feet on the ground,
And then let your knees fall inward toward each other in a constructive resting pose.
Your hands can relax out to the sides or even on your belly and chest wherever they feel good.
If you choose to stand or take a seat go ahead and take your comfortable position using any props that you need to make yourself as comfortable as possible.
If it's okay for you to do so feel free to close your eyes and wherever you're at start to notice your natural breath in and out through your nose or however it's coming for you right now.
Notice the temperature of the air of the room that you're in.
Notice the temperature of the air as it enters and then exits through your nostrils.
Notice the feeling of the surface beneath you or of any supporting props beneath you.
And take a few moments to explore any sensations in your body scanning gently from head to toe.
Just noticing how it feels to be you in your body right now in this moment.
Bring your attention back to your breath in and out through your nose.
Observing the natural inhalation and exhalation without trying to change anything.
If you find yourself becoming distracted by any activity in your mind try not to engage in these thoughts.
Notice them and then let them go.
Mindfully bringing your attention back to your inhales and your exhales.
Acknowledging that when your attention wanders it's not a sign of weakness or failure and that the practice of meditation is the conscious return to your breath.
Over your next few breaths begin to gently deepen your inhale and exhale through your nose.
On each inhale fill the belly up with your breath and allow your belly to expand with this air like a balloon.
And on each exhale expel all the air out from the belly through your nose and draw your navel back toward your spine to make sure the belly is empty of air.
Continue gently breathing in this way inhaling air directly into your belly allowing it to expand and fill and on your exhale contracting your belly bringing your navel to the spine to the floor.
This is part one of our three-part breathing.
Try to keep your breath coming in and out smoothly beginning your inhale when you feel ready and beginning your exhale when you feel ready.
Over your next few breaths we'll start to expand into part two of our three-part breath.
On your next inhale fill the belly up with air as before and then when your belly is full draw in a little bit more breath and let that air expand up into the rib cage allowing your ribs to widen apart.
On your exhale let the air go first from your rib cage letting your ribs slide back closer together and then from the belly drawing your navel back towards the spine.
Imagine filling a pitcher up with water inhale let that air come down first into the belly and fully expand and then as your belly is full fill up into the lungs allowing the rib cage to expand and then as you exhale emptying from top to bottom.
Let the ribs slide back together and draw your navel back towards your spine into the ground.
Continue breathing in this way the first two parts of our three-part breath filling from bottom to top belly to ribs and then emptying from top to bottom ribs to belly.
And as you practice this breath do not force your lungs into any kind of over capacity your lungs should feel comfortably full but not like they're going to burst.
Deep rhythmic and smooth breathing and with your next few breaths we'll begin to add on the third and final part of our three-part breath.
On your next inhale again allow your belly and then rib cage to fill up with air then sip in just a little bit more air and let it fill your upper chest all the way up to the collarbone causing your area around the heart to expand and rise.
On your exhale let the breath first go from your upper chest your heart center sinks back down then empty from the rib cage let the ribs slide back together and finally let the air go back from your belly drawing your navel in toward your spine.
Continue practicing this three-part breath at your own pace with your own rhythm inhaling from bottom to top belly ribs chest and heart and then emptying again from top to bottom chest ribs and belly.
With each inhale feel your torso expand your belly ribs and chest rise and as you exhale feel everything draw back in together press down into the ground feeling the support and stillness.
Feel free to experiment and play with the lengths of your inhales and the lengths of your exhales and even expand those pauses between your in and out breaths finding a rhythm that feels good for you for a few more breaths.
Continue redirecting your thoughts back to your sensations and your breath and in your own time take one more full three-part breath inhaling allowing your belly to rise your rib cage to expand your chest to lift and then exhaling allowing your chest to relax your ribs to slide back together and your navel to press down into your spine.
Release this three-part breath perhaps by taking a breath in through your nose and then out through your mouth exhaling openly sighing softening into the ground.
Start to find your natural breath once more check in with how you're feeling taking another quick scan from head to toe notice what it feels like in this moment to be you in your body whenever you feel ready gently allow your eyes to blink open if they were closed take another deep breath in through your nose and sigh it out through your mouth and have a great rest of your day thank you so much for practicing with me today namaste you
