Welcome to Wonderful Moment,
15 minute bliss breath,
A daily routine to tune the autonomic nervous system and to harmonize our mind,
Body and spirit.
In this version I'll lead you through an introductory pranayama as well as guide you through the breath work itself and introduce a meditation at the end.
When you feel comfortable with the rhythm of the breath work,
We invite you to visit the unguided version of the 15 minute bliss breath.
So let us begin.
Let's find a comfortable seated position,
Be it on a chair or a cushion.
And if this isn't possible then lying down is just fine.
So if we're seated,
Let's go ahead and push down through the sit bones to get nice and tall.
Pushing down through the sit bones to get nice and tall.
And our shoulders are gently back and relaxed.
The chin is slightly tucked toward the chest.
Eyes and forehead are relaxed.
And a gentle smile.
And once we have established our proper posture,
Let's look for the balance between effort and ease.
We will also look for this elusive balance between effort and ease in the breath as we're breathing as well.
We will breathe with 100% effort but there will also be an element of ease in every breath.
Let's begin with the breath.
Let's bring the breath into the belly first,
Fill up the belly and then the chest.
And let it go.
Nice and smooth,
Even exhale with a gentle smile.
Let's do one more.
Breathing in through the belly and then the chest.
And then nice,
Smooth,
Even exhale with a gentle smile.
We will begin our pranayama,
4-4-6-2 pranayama.
So let's breathe in for a count of four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four,
Five,
Six.
Hold at the bottom,
Two,
And breathe in,
Two,
Three,
Four.
Hold at the top.
Breathe out,
Two,
Three,
Four,
Five,
Six.
Hold at the bottom.
Breathe in,
Two,
Three,
Four.
Hold.
Breathe out,
Two,
Three,
Four,
Five,
Six.
Hold,
Two,
Breathe in.
Hold.
Breathe out,
Two,
Three,
Four.
And hold.
A few more times,
Breathe in.
Hold.
Breathe out,
Two,
Three,
Four,
Five,
Six.
Hold,
Two,
Breathe in.
Hold.
Breathe out,
And hold.
Breathe in,
Hold.
Breathe out,
And hold.
Breathe in,
Hold,
And breathe out.
Continue a couple more times on your own.
Allow the breath to become natural,
The innate breath.
Allow the breath to become whatever it would like to be as we prepare for our 15-minute bliss breath.
We'll continue with our proper posture,
Pushing down through the sit bones to get nice and tall,
Shoulders gently back and relaxed.
The chin is slightly tucked toward the chest.
Eyes and forehead are relaxed.
Gentle smile.
Let's go ahead and put our hands,
Palms up on our thighs.
And we will begin with the chime.
Breathing out,
Till all the air is out of the lungs.
And taking a nice deep breath in.
And hold.
Breathe out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
In.
Out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
In.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
And continue.
2,
3,
4,
1.
Bring it out.
2,
3,
4,
1.
Bring it out.
2,
3,
4,
1.
Bring it out.
2,
3,
4,
1.
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