Hello,
I'm Jess Smith and welcome to Focus Breathing Technique for Beginners.
I will be your guide for this deep breathing technique called Joshin Kokyo Ho.
Begin by sitting on the floor or in a chair in a comfortable position with a straight spine.
Allow your hands to rest on your knees and gently close your eyes.
Bring your attention to your breath.
Focus on your breathing without judging it or changing it in any way.
Notice the sensations of the air entering and leaving your body.
Scan your body with your mind from head to toe and notice any sensations or areas of tension in your body.
When your mind wanders during this practice,
Bring your attention back to your breath,
Noticing how the air feels entering and exiting your nostrils.
This act of noticing thoughts and bringing your attention back to the breath and the present moment is the practice of mindfulness.
Each time you do this,
You strengthen your awareness of the present moment.
Now bring your focus to your energy center,
Known in Japanese culture as the hara,
Which is three finger widths below the navel and closer to the spine than the navel.
Continue breathing normally while focusing your attention on the hara for the next three breaths.
On your next inhale,
Bring the palms of your hands together in front of you,
Keeping them pressed together.
Raise them so your fingertips rest at the bottom of your chin in what is known as gassho position.
In this position,
Focus on the palms of your hands.
Notice the sensations you feel in each of your palms.
Hold this position for three breaths while keeping your attention on the palms of your hands.
On the next inhale,
Keep your palms together and raise them up to the center of your forehead,
Letting your thumbs land at the spot between your eyebrows at your third eye chakra.
Let your hands rest here for three breaths while setting the intention to connect with Reiki,
The beautiful energy that exists in all living things.
On your next inhale,
Allow your hands to separate and as you exhale,
Float your hands down to your thighs,
Letting them softly land,
Palms facing up on each thigh.
Once again,
Bring your focus to your hara for your next three breaths.
Keeping your focus on your hara,
Make space in your belly by relaxing and softening your stomach muscles.
With your focus on this space in your belly,
Inhale through your nostrils as though there is a vacuum at the bottom of your belly,
Sucking the air from your nostrils into your stomach.
Breathe in air and Reiki in a slow steady stream deep into the bottom of your belly,
Expanding it like a balloon being blown up.
Once your belly is full,
Allow the air to fill up your lungs completely all the way to your collarbones.
Hold the air in your lungs and allow Reiki energy to flow through your body.
Feel this warm energy activate in your hara and picture Reiki energy as golden light flowing through you.
Begin to slowly exhale through your mouth while pulling your navel into your spine,
Adding a soft shhh sound like that of an ocean wave rolling into the shore.
Exhale completely,
Squeezing all of the air out of your lungs.
Once again,
Inhale through your nostrils,
Breathing in air and Reiki in a slow steady stream being pulled into the bottom of your belly,
Filling it up like a balloon and activating your hara.
Once your belly is full,
Allow the air to fill up your lungs completely all the way to your collarbones.
Hold the air in your lungs and allow Reiki energy to expand in your body.
Focus on the sensations you feel inside you.
Visualize a warm golden light flowing through you,
Expanding through your skin into your energy field,
Also called the aura.
Slowly exhale through your mouth while pulling your navel into your spine,
Adding a soft shhh sound like that of an ocean wave rolling onto the shore.
Exhale completely,
Squeezing all of the air out of your lungs.
And for the third and final round of this practice,
Inhale through your nostrils,
Breathing in air and Reiki in a slow steady stream being pulled into the bottom of your belly,
Expanding it like a balloon being blown up.
Allow the air to fill up your lungs completely all the way to your collarbones.
Hold the air in your lungs and allow Reiki energy to expand in your body.
Focus on the sensations you feel.
Visualize a warm golden light flowing through your body,
Expanding through your skin into your aura and out into the universe.
Connecting to your higher self,
Slowly exhale through your mouth with a soft shhh sound like that of an ocean wave rolling onto the shore.
Exhale completely while pulling your navel into your spine.
Squeeze all of the air out of your lungs,
Releasing all that no longer serves you.
Return to your normal breathing.
For the next three breaths,
Bring your attention once again to your hara.
Focus on the sensations in your body.
Notice any differences from the sensations you feel now compared to the sensations you felt at the start of this practice.
On your next inhale,
Return your hands to gassho position,
Once again focusing on the palms of your hands and noticing the sensations you feel in each of your palms.
With your hands here in gassho,
Thank Reiki and thank yourself for taking the time to pause and breathe and be present.
Thank you for joining me in this practice.
