Welcome dear one for today's pranayama practice,
Deep expanded breathing and diaphragmatic breathing.
This technique is energizing and helps stimulate the nervous system.
Many people breathe just enough air to live,
But with practice this technique will help you create a fuller natural breath capacity,
Giving more oxygen and nutrients to your entire system.
Now in a comfortable seated position or even lying down on the floor on your back,
Allow your eyes to close and feel your body relax,
Gently rest your arms.
Now gently bring your awareness to the movement of your chest and ribcage for few breaths,
Noticing how deep or shallow your natural current breathing rhythm is.
Continue the awareness and see it is deep or shallow.
Now with a smooth and slow inhalation,
Allow your lungs to fill its capacity.
Breathe in,
Feel that your belly and chest expand and exhale slowly and completely through your nose.
Again breathe in through your nose,
Allow your lungs to fill its capacity and exhale slowly and completely.
Continue this awareness for next 3 minutes,
Breathe in and breathe out through your nose slowly fully and completely.
Now breathe in through your nose,
Allow your lungs to fill its capacity and exhale slowly and completely.
Now breathe in through your nose,
Allow your lungs to fill its capacity and exhale slowly and completely.
Now breathe in through your nose,
Allow your lungs to fill its capacity and exhale slowly and completely.
Now relax all your effort and notice your breath adjust.
Your breath may naturally remain at an increased capacity.
Relax your jaw,
Face,
Shoulders.
And now gently place your dominant hand lightly over your abdomen.
Feel your natural breath moving into your hand.
Soften any clenching,
Gripping or holding in the muscles of your abdomen.
Relax the movement of your chest and ribcage and allowing the only movement of your body to be the soft expansion and release of your belly.
Continue to soften the belly for next 5 minutes.
If your mind wanders,
The breath might creep back up into your chest.
When that happens,
Relax all effort and see the breath return to the abdomen.
Now breathe in through your nose,
Allow your lungs to fill its capacity and exhale slowly and completely.
Relax your jaw,
Face,
Shoulders.
Relax your belly,
Face,
Shoulders.
Relax your belly,
Face,
Shoulders.
Relax your belly,
Face,
Shoulders.
Relax your belly,
Face,
Shoulders.
Relax your belly,
Face,
Shoulders.
Relax your belly,
Face,
Shoulders.
Relax your belly,
Face,
Shoulders.
If you feel complete in the practice,
Slowly feel the sensations in your body and mind.
Feel the calmness and groundedness.
Now gently allow the eyes to open and stay present to the calming effect of the technique.
Put a gentle smile on your face.
From my heart to yours.
Namaste.
