Welcome.
My name is Krista Dennett and I'm honored that you are here listening to my first meditative instruction on Insight Timer.
This specific practice is focusing on breath,
Specifically using our breath to connect our mind and body to our inner core,
Our pelvic floor,
Our root chakra.
Before we get started,
I suggest you either lie down with your upper body on an angle from tailbone to head or sitting maybe against a wall where your tailbone is against the wall and your head can relax away from the wall so you have a nice upright position.
Part of our breathing and reconnecting with breath is ensuring that we have a nice alignment of our body so the diaphragm can flow,
The pelvic floor can flow.
You'll want to see that you have alignment from your pelvic dome,
Your diaphragm dome and the dome on the top of your head.
Once you've found a comfortable place,
I want you to close your eyes and listen to my voice.
I want you to take a deep breath in through your nose.
Maybe you count three,
Four counts in and slowly let that breath out through pursed lips.
Maybe you count five,
Six,
Seven,
Eight.
Let's focus on that breath for a moment in through the nose,
Out through the mouth.
Slow out.
I want you to focus on what part of your body is moving when you inhale.
Are your shoulders rising up and down or is your belly pushing out and in?
Pay attention to that on this next breath.
In and out.
Next,
I want you to place your hands on either side of your ribs gently.
I want you to focus on your ribs as you inhale and feel like you're stretching the muscles between every rib.
As you inhale,
Inhale,
Expand the ribs into your hands and into your back,
Whether you're lying on the floor or against the wall and feel the ribs open up.
As you exhale,
I want you to gently feel your belly drawing inward into the length and space we've created.
Visualize your diaphragm contracting and drawing downward into your abdomen as a pelvic floor.
Your root chakra relaxes and lengthens naturally.
On your exhale,
Visualize the diaphragm drawing back up as the pelvic floor contracts to help the air expel from your body.
In through the nose,
Ribs expand,
Soft belly on the inhale,
Exhale through the mouth,
Belly draws in gently,
Pelvic floor contracts,
Helping the air come out,
Ribs come back to their starting point.
Now let's pay attention to our eyes.
Are we squeezing them tight or are we softly closing them?
Breathe in,
Breathe out and let go all of the tension you feel in your eyes.
On your next breath,
I want you to pay attention to your jaw,
To your mouth.
Are you keeping it closed tight or are you softening that jaw so the lips are slightly apart as you inhale through your nose?
And then feel your lips purse gently as you slowly let the air fall out of your mouth.
If you need to,
Place your hands back down on your lap for a moment.
Feel your shoulders as you inhale,
Do they stay soft or are they holding tension?
Exhale,
Let go of all the tension in your body like little droplets of water evaporating into the sky.
For these final few breaths of our first meditative practice together,
I want you to bring your hands in front of your chest,
Lightly touching your fingertips together.
As you inhale,
I want you to bring your fingertips apart as if they were mimicking your ribs opening,
Expanding out to the side.
And as you exhale,
Slowly bring your fingertips back together.
Keep your eyes closed.
Feel your ribs as you open your hands on the inhale,
Pulling your fingertips apart.
Feel the ribs relaxing and coming back together as your fingertips come back together.
Take a moment on your own time here,
Continuing with your breath.
Inhale,
Fingertips apart.
Absorb the present moment.
Exhale,
Evaporate the tension and the past.
Continue this on your own time for a few more moments.
If you continue into your thought,
Redirect your attention to your breath and to your hands.
Finish off one more breath.
Take your time.
Inhale through the nose,
Fingertips apart,
Ribs expand and feel the present moment.
Exhale slowly through your mouth,
Letting go of the tension,
Letting go of the past,
Bringing your fingertips back together.
When you feel ready,
Gently place your hands back down on your lap.
Slowly open your eyes and bring your visual awareness back to the present moment.
Thank you for joining me in this first meditative practice on Insight Timer.
Focusing on your breath,
Focusing on the root of your body,
And taking a moment for yourself.
