Healing and centering breath work.
Sit tall in a comfortable sitting position on a meditation cushion or chair.
Make sure your knees and hips are comfortable.
Your spine is upright.
The back of your neck is long and chin gently tucked in.
This will help you stay calm and focused throughout the practice.
Gently bring your shoulder blades together and down your spine and relax your arms.
Rest your hands on your thighs.
Close your eyes and start connecting with your breath.
Feel the breath moving in and out of your nostrils.
And simply notice how your breath feels right now.
Is it shallow or deep?
Is it smooth?
Or are there any interruptions?
Is it silent or maybe there is some noise to your breath?
Just notice what are the qualities of your breath at this moment.
In this breath work,
We want to breathe into all three sections of the lungs.
Lower part,
Mid part,
And the upper section.
This develops the capacity of your breath,
Which further increases your immunity,
Vitality,
And overall well-being.
We will start by simply deepening the inhalations and exhalations.
As you start deepening your breath,
You will notice that with the inhalation,
The abdomen and chest naturally rise and naturally sink back towards the spine as you exhale.
And now I would like you to think of filling your whole lungs with the inhalation,
Which will push your diaphragm muscle down,
Which will take your abdomen out,
Your abdomen will rise,
Then your ribs,
Your chest will expand,
And finally your upper chest will rise.
And with the exhalation,
You want to empty your whole lungs out,
Which will push the diaphragm muscle up,
Pull your belly in,
Contract your chest,
And sink the upper chest.
So we will continue breathing like this for the next few minutes.
If you are not used to this kind of deep breathing,
You can put one hand on your abdomen and one hand on your chest.
And when you inhale,
Feel the abdomen rising against the hand,
The chest rising against the hand,
And as you exhale,
You will notice this contraction.
So try for yourself if the hands will help you.
If this doesn't make much difference,
Just keep your hands on your thighs.
Inhale,
Abdomen,
Chest,
And upper chest rising.
Exhale,
Abdomen,
Chest,
And upper chest falling.
Please continue.
Focus your mind on your breath.
And if at any time during this practice your mind begins to wander,
Just bring yourself back to your breath,
To this deep three-part breathing.
Inhalation,
Abdomen,
Chest,
And upper chest rising.
Your ribs are expanding.
Exhalation,
Your navel sinks back towards the spine,
Then your chest and upper chest is sinking.
And with the inhalation,
You can feel the vital energy entering your body,
Nurturing every single cell.
As you exhale,
Feel softening and letting go.
Please continue with the deep three-part breathing for two more minutes.
Again,
If at any time during this practice you lose your focus,
Simply bring yourself back to the awareness of your breath.
The more you do this practice,
The easier it will feel to breathe.
The easier it will feel to feel and empty all three sections of the lungs.
If you still keep your hands on your abdomen and chest,
You can release your hands now for the last minute of this practice.
Please take three more full rounds of the three-part breath.
Allow the breath to become effortless without consciously shaping it.
Notice how your breath feels right now.
Does it feel easier to breathe deeply and fully?
Simply observe.
Focus your attention on effortless breathing for a few more moments.
When you are ready,
Slowly open your eyes and finish the practice.
