Slowly now draw your navel back towards your spine as you exhale.
Empty the little part of your belly.
Remember not to open your mouth.
Allow the letting go of the exhalation to be only through your nose.
Never strain or force your breath.
Inhaling allowing the navel to rise.
Exhaling allowing the navel to fall.
How do you experience this breathing rhythm?
What kind of thoughts are you having now as your belly rises and falls?
What emotions are you experiencing?
Just watching.
Continuing on with the practice.
Inhaling navel rises.
Exhaling navel falls.
Bottom hand only moving.
Soft natural sighing sound of your body breathing.
Bottom hand rising and falling.
Exhale now through an open mouth.
Keep your awareness on your breathing as you continue for a few rounds in your own natural breathing rhythm.
When you next inhale see if you can experience the breath beginning in the chest.
Top hand rises then moving to your diaphragm,
Solar plexus,
Ribs moving sideways and then allowing your navel to rise upward filling the little part belly.
As you exhale navel moving backwards towards your spine,
Bottom hand lowering,
Rib cage moving inward,
Chest moving softly downward as the top hand falls.
Inhaling chest,
Solar plexus,
Navel.
Exhaling navel,
Solar plexus and chest.
Moving on like that,
Inhaling chest,
Solar plexus,
Navel.
Exhaling navel,
Solar plexus and chest.
See if you can find your own natural rhythm,
No strain,
Longer is not better.
Trying to listen to the soft sighing sound,
Much like an ocean wave with its ebb and flow.
Go on now with the practice.
Go on with the practice.
Chest,
Solar plexus,
Navel.
Navel,
Solar plexus and chest.
Now allow the soft sighing sound of your breath to become a little deeper and fuller.
Be aware of drawing your breath to the base of your throat.
Can you feel a gentle vibration there?
Much like when you steam up a mirror with your breath but only the mouth is closed.
No straining of anything,
No pain,
No discomfort.
Just a gentle sighing sound felt as a soft vibration at the base of your throat.
Chest,
Solar plexus,
Navel.
Navel,
Solar plexus and chest.
Remember not to try to control your breath.
It's not possible.
Just surrender to its unique individual flow.
If you find that as you fill your body with breath certain areas are painful,
Try to direct your breath to an alternate space.
For example,
If you have pain in your upper chest,
Direct the breath more to the abdomen and navel or vice versa.
Start going with the flow like swimming in a fluid stream.
Now see if you can allow the sighing sound to be there on your inhalation.
Soft gentle vibration at the base of your throat as you breathe in.
Soft gentle vibration at the base of your throat as you let go.
Inhaling soft sighing sound.
Exhaling soft sighing sound.
