Welcome to this morning breathing practice to wake up your breath and lungs to receive the day.
The intention of this practice is to create more space to be mindful of the breath throughout the day.
We will begin seated in any position,
Could be on the floor or on a chair,
Just be sure that your back is straight,
Long and relaxed.
As you get settled,
Start observing your breath,
There is no need to change it,
Just observe it,
Follow it.
Become aware of the amount of air that's coming into your lungs and the amount of air that's coming out of your lungs.
And observe if there are any pauses between your inhale and your exhale.
There is nothing wrong if there are pauses or not,
The main focus is just to observe how the body is breathing in this moment.
It might be useful to close your eyes so that all your attention goes inward into your breath and the movement of your breath in your body.
We will continue feeling our breath in silence and its natural flow coming in and out of the body for around two more minutes.
Stay focused in the movement of the breath in your body and the amount of air coming in and out without changing anything,
Just observing.
Take one more deep inhale,
Exhale,
Sigh it out and we're going to start doing a two stroke breath through the mouth as if we're sipping in air out of a straw.
We're going to exhale through the nose in one gentle long breath out.
So our mouth will be in a round shape and we inhale,
One sip,
Second sip,
Hold the breath for four,
Three,
Two,
One and gently exhale through the nose.
Again inhale through the round mouth,
One sip,
It fills the belly,
Second sip fills the chest,
Hold for four,
Three,
Two,
One and gentle exhale through the nose.
We're going to do it together one more time.
Deep inhale through the mouth in a circle,
Filling the belly,
Second sip,
Filling the chest,
Hold the breath for four,
Three,
Two,
One and exhale gently through the nose.
Keep breathing like this at your own rhythm.
Be sure that when you inhale,
First sip goes to your belly,
Expanding your belly out,
Second sip goes to your chest,
Expanding the chest out and be sure that you're not creating any tension in your shoulders,
In your neck and then just gently exhale through the nose allowing the body to naturally contract back to the center.
Continue breathing like this for one more minute and expanding our lung capacity.
Keep going and again be aware that you're not tensing your shoulders with the second sip of your inhale.
We're going to be here just a few more rounds.
Do one more round taking the two sips in through the mouth and exhaling through the nose.
Just in breath,
Do it through the nose and just allow your body to naturally breathe.
Tune into your body and any sensations that might be there.
Tingly feelings are normal,
Also maybe a little lightheadedness.
This is because we're not used to breathe to our full lung capacity.
Just breathe normal and feel into your body for a few more seconds.
Deep inhale in,
Deep exhale out,
Let it go and we're moving to the second part of our practice.
We will do the same breathing pattern but this time just inhaling and exhaling through the nose.
Inhale through the nose,
First sip of breath fills your belly,
Second sip of breath fills your chest.
Hold the breath for one second or two and exhale gently in one full breath through the nose.
Inhale expanding the belly,
Second sip expands the chest,
Hold the breath in for a second or two and then gently exhale through the nose.
Follow your own rhythm,
Your own pace and again bring all of your attention to your breath and the body.
Bring extra awareness to the second sip of breath that it doesn't create any tension,
It doesn't lift your shoulders up.
You allow the body to just relax into the ground.
Stay focused in the breath,
The two sips into the nose,
The holding for a second and the gentle exhale for the next few minutes in silence.
Let's do one more round at our own pace and exhale through the mouth,
Sigh it out.
Let go of the technique,
Following the natural rhythm of your breath and feeling into your body and into your mind,
Observing any sensations that are present for you.
Rub both of your hands together creating heat between your palms,
Bring both hands to touch your chest and tune into the breath moving your chest and your body.
Take a moment here to give gratitude for the day ahead,
Gratitude for having the opportunity to live this day fully.
Take a moment here to send blessings to our day ahead,
To all the activities that we will do,
Remembering to tap into the stillness behind all movements.
Thank you for practicing with me today.
These techniques are something you can do anytime a day,
Especially the one of just observing your breath.
Whenever you are doing something automatic like driving the car or taking the bus,
Walking,
Washing the dishes,
Taking a shower,
Cultivating these moments of breath awareness into our day-to-day life is a very easy and powerful practice that can only be experienced through our body.
Again,
Thank you for practicing.
May the long time sun shine upon you,
May love surround you and the pure light within guide your way home.
