Hi my friend,
Big welcome to you.
Let's dedicate this meditation to learn and practice a full breathing.
Make sure you sit in comfortable or lying down.
And let's start by observing the breath.
Just observe with no manipulation,
With no breathing deep or nothing.
Just observing.
Observe how the breath enters to the body.
Like you paying attention in the first time of your life to the breath.
Where is it going?
How is it going?
To where?
From where?
And then ask yourself if there's any part inside your body that feel that it's resisting the breath.
It's like pushing against it.
Maybe your chest,
Maybe the solar plexus,
The diaphragm below the chest.
Maybe the throat feels tight or any other part.
And just as you're breathing observe that part that feels a bit tight.
And especially as you're exhaling invite that part to soften.
So if I feel that my diaphragm just below the chest is tight,
I'm inhaling to that area.
And when I'm exhaling I'm asking my lovely diaphragm to soften,
To relax.
I'm relaxing my diaphragm.
And like this to any other part that you feel is an obstacle for the free breathing.
That you feel is an obstacle for the free breathing.
Now let's bring awareness to the pelvic floor.
Let's start to guide the breath all the way down to the pelvic floor.
Feeling that when we inhale the pelvic floor like a diaphragm is gently expanding.
Expanding downwards.
And when we exhale it gently rises upwards.
Everything gentle and comfortable.
And now let's start to introduce a bit more air.
And start to fill up air in the pelvic floor and then in the lower abdomen.
So we're breathing a bigger volume of air but not so much.
More important is to feel that we're allowing the breath to come.
Not forcing it so much,
Not pushing it so much.
By relaxing the pelvic floor,
By relaxing the lower abdomen.
We're like creating space to which the life force and the breath can enter and nourish.
When we exhale we relax.
We continue to build up the full breathing.
And now we're going to add a sense of expansion in the middle of the torso.
The area of the abdomen and the ribcage.
So there'll be a much bigger,
Fuller breath.
So we start the same.
We inhale.
We always start by relaxing the pelvic floor,
The lower abdomen.
And then relaxing and expanding the ribcage,
The abdomen to allow more air to come in.
And when we exhale we're relaxing.
It's very important to keep this attitude of surrendering.
Allowing and not aggressively pushing,
Forcing.
So your ability to breathe deep is because the area you're introducing air to is softening,
Is relaxing,
Is opening.
And then it's so beautiful to feel how it fills up with the life force,
Irrigated with the breath.
Let's continue.
And we start the same,
Inhaling to the pelvic floor.
Gently expanding the lower abdomen.
Gently expanding the ribcage.
And now we continue to expand into the chest and the shoulders.
So this is the full breathing starting from the pelvic floor.
And filling up the whole breathing spaces all the way up to the shoulders.
When we're relaxing,
We're exhaling in the opposite direction.
Shoulders,
Chest,
Ribcage,
Lower abdomen,
Pelvic floor.
Everything relaxes.
Like this we continue.
And we're trying to find joy in this practice.
To enjoy it.
To feel that it's really beautiful practice.
Very nourishing practice.
Very relaxing practice.
We try not to have it as a chore,
Something to do.
But like something we're looking forward to do.
Blessings.
Have a beautiful day and beautiful life.
Bye my friend.
