Heart Centered Kumbaka Breathing Meditation

Let's just ground ourselves with some breath today.

So find a comfortable position,

Allow your shoulders and your jaw to soften.

And let's begin taking diaphragmatic breaths together.

So breathing in through the nose,

Feeling the belly expand.

And then nice,

Long,

Slow exhalations,

Feeling the knee will come towards the spine.

And just like that,

Inhaling,

Belly expands,

And exhaling,

Belly contracts.

And once you have that rhythm for yourself,

We'll begin noticing the pauses after the inhale and the exhale.

So we'll inhale.

Notice that there's a slight pause,

Maybe just one count.

And then exhale,

Long,

Slow,

Deep breath.

At the end of the exhalation,

Notice that there's a pause.

Let's take several breaths like this,

Just noticing those pauses.

Now we'll extend the pauses just slightly.

So if you had to one count in those pauses,

Maybe make that a two or a three.

Make sure it's fairly comfortable to do so.

So a pause after the inhale,

And a pause after the exhale,

Just a little bit more than you were just doing.

And as we do this,

Imagine that the mind softens and opens and relaxes in these pauses.

So we inhale,

Nice,

Relaxed,

Softening pause,

And exhale.

At the end of that exhale,

A relaxed,

Softening pause.

And with that same softness,

We'll just let our breath slowly come back to its original breath of just a slightly deeper inhale and a slightly deeper exhale.

Now with the mind's eye,

Let your softened,

Relaxed intention drop into your heart center.

So right in the middle of your chest,

However you envision that.

Imagine just a soft,

Expansive,

Gentle awareness there as we sit for a few moments in silence.

Let's bring our palms together in front of our hearts.

Namaste.

With great respect and love,

I honor my heart.

I honor Teacher.

Namaste.

Bowing to your own heart.