And coming into any comfortable seat that you can stay for a brief meditation and a brief breathing exercise.
Just making sure that your spine is long and you can also do this laying down if if the seat is not serving you today.
Honor where your body is today and go at your own pace.
So coming to any comfortable seat or laying down you can either bring your hands to ground down by putting the palm face down or if you want to receive you can bring them palms facing up in your knees or in your lap and then we'll just do a brief meditation.
You can either repeat the affirmation while you're being in silence which is I am excited to meet my day and this excitement gives me energy.
I am excited to meet my day and this excitement gives me energy.
So feel free to use that affirmation or if you have your own feel free to use that during this time.
I will repeat it one more time.
I am excited to meet my day and this excitement gives me energy and we'll just be here in silence for about 10 breaths.
If you choose not to use the affirmation just focus on your breathing maybe noticing where you feel it the most in your body.
I'll come back after 10 breaths to lead us to our breathing exercise.
Soften your face here.
Lace your jaw.
Take a final breath.
The breath work we'll be doing today is called Krama Pranayama.
Which is a three-part breath.
If you find that three-part breath challenging feel free to go in two sections and you'll see what I mean as soon as I instruct.
Go ahead and take a big,
We'll be breathing in three parts filling up in sections.
So go ahead and take a deep inhale and then take a deep exhale.
Exhale all the air out.
Inhale one-third of the way through your nose filling up your belly.
Pause.
Take an inhale two-thirds of the way filling up your abdomen.
Pause and then filling up all the way into your chest.
The deepest breath full inhale.
Pause and then hold here and then exhale in one steady smooth breath through your nose.
As soon as you breathe the air out,
Pause.
We'll do that several more times.
Inhale one-third of the way.
Pause.
Inhale two-thirds of the way.
Pause.
Inhale all the way.
Filling up your chest.
Maybe shoulder rises.
Pause and then exhale in one smooth state.
Exhaling the air from your chest,
Your abdomen,
Your belly.
Pause.
Breathe in one-third of the way.
Pause.
Breathe in two-thirds of the way.
Pause and then breathe in all the way.
Pause.
Now for your exhale you can do the same or you can pause in sections as well.
Exhale your chest.
Pause.
Exhale the air from your abdomen.
Pause.
Exhale all the way out.
All the air from the belly.
Navel goes into spine.
Pause.
Now do this on your own with your own breath.
Make sure you're sitting tall.
Doing the three-part breathing.
Feeling your body expand,
Your belly expand,
Chest expands with the inhales.
Feeling your chest fall,
Belly goes into spine as you exhale.
The pauses are totally optional on your exhales.
So do what feels right in your body today.
No tension,
No difficulty,
Just ease.
One more cycle.
One more inhale and one more exhale.
When you're done go ahead and release any conscious breathing and come back to your natural breath.
Just noticing your natural breathing here.
And now noticing how you're feeling at the end of our practice physically,
Energetically,
And emotionally.
Just notice without passing any judgment.
Just observe.
Keeping your eyes closed,
Rub your thighs with your hands creating some heat and bring your palms at heart center and rub them together here.
And bringing the palms over your eyes and just feeling the warmth from the palms of your hands.
Bring your hands back down to heart center or in your lap and just acknowledging yourself for moving your body today even though you're feeling fatigued and honoring yourself for taking this time to move that energy around in your body.
I hope you enjoyed the practice today.
Thank you for being here.
