Welcome to Reground and Center with the Breath.
In this breath practice pranayama we will be practicing equal breathing.
Equal breathing in Sanskrit is also known as samas vritti.
The translation for samas means same or balanced and the vrittis are the fluctuations,
The modifications of the mind.
It is thought by equaling the inhale and the exhale we can find balance in the body which can in turn help us find balance,
Calm in the mind.
So let's begin by finding a comfortable seated position.
You can sit on the floor on a blanket or bolster crossing at your mid shins and take a nice tall spine,
Shoulders relaxed and heart open,
Crown reaching up towards the sky,
Chin slightly tucked or you can sit in a chair sensing your feet flat on the ground connecting to the earth.
Spend a few moments rooting down into the earth with your sitting bones or with your feet and feel the stability of the earth underneath you.
From this place begin to witness the natural flow of the breath.
Sense the breath coming in through your nostrils and back out.
Notice the temperature of the breath on the inhale and the temperature of the breath on the exhale.
Notice where else you feel the breath moving in the body.
Can you feel the breath rising in the abdomen with the in-breath and falling back down?
Can you sense your ribcage expanding to the side,
To the front and the back and then relaxing as you breathe out?
Simply get to know your natural breath and once establishing a connection with your breath we will begin to elongate the inhale to a count of four and we will breathe out for the same count of four.
Let's take an inhale and exhale together to release.
Breathe in and breathe out.
Now we will start the counted breath.
Breathing in for one,
Two,
Three,
Four.
Out four,
Three,
Two,
One.
In one,
Two,
Three,
Four.
Out four,
Three,
Two,
One.
In one,
Two,
Three,
Four.
Out four,
Three,
Two,
One.
In one,
Two,
Three,
Four.
Out four,
Three,
Two,
One.
In one,
Two,
Three,
Four.
Out four,
Three,
Two,
One.
Continue on your own for a few more rounds.
Inhaling for four and exhaling for four.
Stay with the breath.
One more round and slowly release the breath control for now,
The pranayama practice and resume natural breathing.
We'll take a few moments to simply rest in this space,
In this awareness we've created,
Cultivated with our breath and simply observing what arises for you.
Notice how you feel on the inside.
Notice the energy in the body,
The prana,
The life force.
Notice the state of balance in the body,
The mind.
Whatever arises for you,
Accept it without judgment,
Without judging and sense yourself grounded,
Re-centered to your core and open,
Expanded as well.
Perhaps allowing the corners of the mouth to turn upwards in a relaxed,
Peaceful smile.
As you begin to deepen your breath,
Gently reawaken the body.
Wiggle your toes and your fingers.
Blink your eyes open.
Twist your spine to the left and the right and return to this re-center,
Re-ground breath practice whenever you need to reconnect to your body,
To your breath,
To your heart.
Namaste.
