Sitting comfortably,
Legs crossed,
Seated on the floor or seated in a chair,
Soles of the feet flat on the floor.
Bringing the back and the spine as straight as possible,
Shoulders back and relaxed,
Neck relaxed,
Head forward.
Closing the eyes or finding a soft gaze on the floor or the wall in front of you to focus on.
And we'll begin with a few natural,
Normal,
Gentle breaths in through the nose and out through the nose in your own time,
In your own rhythm.
Just allowing the body and the mind to settle into the practice,
Bringing our awareness,
Our attention to this moment.
And then together on your next exhale,
Breathing out fully and completely.
And then together inhaling,
And then let's exhale fully and completely.
Together inhaling,
And together let's exhale.
And then let's bring our fingertips,
Our hands over our belly,
Fingertips just slightly touching over the belly button.
And then we'll inhale,
Expanding the belly,
Fingertips move away as we fill up our lungs.
And then exhale,
Belly collapses in,
Fingertips move together.
Again,
Inhale,
Belly expands,
Fingertips move away,
Lungs fill,
And then exhale,
Releasing,
Relaxing,
Belly comes in,
Fingertips come in towards each other.
Inhale,
Belly expands,
Lungs fill up,
Fingertips move away,
And exhale,
Release,
Relax,
Belly collapses in,
Fingertips come in.
Inhale,
Belly expands,
Pushing the fingertips away from one another.
And exhale,
Just releasing and relaxing,
Belly comes in,
Fingertips come in.
Inhale,
Expand the belly,
Pushing the fingertips away,
Filling the lungs,
And exhale fully and completely.
Belly comes in,
Fingertips come in.
Inhale,
Belly expands,
And exhale,
Belly comes in.
Inhale,
Belly pushes out,
And exhale,
Belly comes in,
Release,
Relax.
Inhale,
And exhale.
Inhale,
Belly pushes out,
And exhale,
Belly comes in.
Inhale,
Belly expands,
Fingertips push away,
And exhale,
Belly comes in,
Fingers come in.
Inhale,
Expanding the belly,
Filling the lungs,
And exhale,
Belly comes in,
Fingertips come in.
Inhale,
Expanding the belly,
And exhale,
Belly comes in.
Inhale,
Expand,
Open,
And exhale,
Release,
Relax,
Belly comes in.
Inhale,
Expand the belly,
And exhale,
Release,
Relax.
Inhale,
And exhale.
Inhale,
And exhale.
Inhale,
And exhale.
Inhale,
And exhale.
Inhale,
And exhale.
Inhale,
And exhale.
Inhale,
And exhale.
Inhale,
And exhale.
Inhale,
And exhale.
Last one,
Inhale,
Expanding the belly,
Fingertips move away,
Filling up the lungs,
And exhale,
Releasing,
Relaxing.
Belly comes in,
Fingers come in,
Lungs empty.
And then returning to your natural,
Normal breath,
Take a few moments to observe any subtle effects or changes from the practice.
Noticing any differences,
Subtle or gross,
In your body or in your mind.
We did 24 rounds of our belly diaphragmatic breathing.
Thank you.
