This is day three of our preparation for the three-part inhale,
One-part exhale.
Remember to practice each one of these sessions multiple times until you feel like you've mastered these movements while you breathe.
Today we learn the final articulation of the torso as we inhale.
Take a seated position at the edge of a firm chair with your heels underneath your knees.
Alternately you can sit on a block on the floor.
And once again,
If needed,
You can be lying down or standing up with the feet parallel.
Be easeful as you practice.
Begin to breathe through your nose,
Ground through your sitting bones,
Lift and drop your heels.
Feel yourself balance on top of the sitting bones,
Having a sense of neutrality in the pelvis.
As you inhale,
Draw your sitting bones toward one another lightly.
Let your collarbones float and lightly spread.
Move the exhale gently up the center line of the body.
Once again,
Go at your pace,
Gently sip the air in,
Drawing the sitting bones toward one another,
Floating the collarbones and exhaling up the center line of the body.
Let this mantra of protection surround you as you practice.
Return to a normal breath.
Breathe through your nose.
Feel connected to the core of the earth.
Drop a grounding cord from the base of your tailbone and feel it anchor into the earth.
Light the cord with gold.
One more time,
Lift and drop your heels on the ground and feel yourself balancing neutrally on the sitting bones.
Sense them anchoring more deeply into the surface beneath you.
Breathe through your nose,
Inhaling and drawing the sitting bones toward one another while simultaneously spreading and floating the collarbones.
Release the exhale naturally up the center line of the body.
The sitting bones draw toward one another and slightly up.
The collarbones float and the exhale moves naturally,
Floats naturally up the center line of the body.
Return to a normal breath.
Breathe on.
We are one.
