Today,
We will practice Beloma One,
A three-part inhale,
One-part exhale.
You can sit on a block on the floor,
On the edge of a firm chair with your heels underneath your knees.
And if those positions are not available,
You can choose to practice reclined or standing.
Take time to anchor through your sitting bones,
Lift and drop your heels,
Feel the vibration in your bones,
And feel your sitting bones anchor more deeply into the surface beneath you.
Release a grounding cord from the tip of your tailbone into the earth,
And let it reach through the earth until it reaches the core,
Planted there.
Draw the energy of the earth back up the cord,
And let that draw up your spine,
Past the back of your heart,
Past the back of your skull,
And let it light the crown of your head.
We've practiced the three-part inhale without the manipulations of the torso,
But in the last three sessions,
We've learned each manipulation of the torso individually,
And I've asked you to repeat those sessions until the movement feels mastered and easeful.
If you haven't yet reached that point,
You can do the three-part inhale without manipulating your torso,
And otherwise,
If you feel prepared,
We will begin.
Begin to breathe through your nose,
Evenly,
Matching the size of the inhale to the size of the exhale.
Control the airflow,
Making the stream of air even,
Fluid.
Pay attention to breathing through your nose,
Expand the nostrils,
And literally exercise them by creating more space.
Ground through your sitting bones.
The first inhale,
You'll drop the pubic bone away from the heart and expand the side ribs at the base of the ribcage.
The second inhale,
You'll reach your tailbone down toward the base of the pelvis,
Lengthen the lumbar spine,
And expand the low ribs in the back.
The third inhale,
You'll draw the sitting bones toward one another and slightly up,
While floating the collarbones.
This is,
Understandably,
A lot to manage.
If it becomes challenging or creates tension,
Release the practice.
Always practice within ease.
And make sure to take advantage of the previous sessions to support your mastery of these movements.
Go at your pace.
Each inhale is a tiny little step that is light.
Give yourself a sense of rhythm as you practice.
Inhale,
Pause,
Inhale,
Pause,
Inhale,
Pause,
Exhale.
Inhale,
Pause,
Inhale,
Pause,
Inhale,
Pause,
Exhale.
Create your timing.
The pubic bone moves away from the heart while the low ribs on the side expand.
The second inhale,
The low ribs in the back expand,
The lumbar spine extends,
The tailbone reaches down.
The third inhale,
Sitting bones draw toward one another and up,
The collarbones float.
These movements are barely in the imagination,
As slight as you can make them.
Return to a normal breath.
Breathe through your nose.
Inhale,
Pause,
Inhale,
Pause,
Inhale,
Pause,
Exhale.
The pubic bone moves away from the heart while the low ribs on the side expand.
The tailbone drops down,
The lumbar spine extends,
The low ribs in the back expand.
Then the sitting bones draw toward one another and up while the collarbones float.
Tiny sips of air through the nose.
Return to a normal breath.
Breathe on.
We are one.
