Coming into a comfortable seated pose.
And if your palms are down you can turn your hands that your palms are facing towards the sky.
If you want to experience what it does,
If your palms are down on your thighs.
And does it shift something on your chest area when you turn the palms up?
Just experience that.
If your palms are down,
What happens in the upper body when you turn your palms up?
And then you can let your hands rest on your thighs,
Your fingers relax,
Your whole arms.
Coming to your heart area.
So all the awareness on your chest,
On the heart.
In this practice we will use a little bit deeper breath.
We will inhale through nose and exhale through mouth.
And the exhale can be with or without sound.
It might be nice at the beginning to use a bit of sound on an exhale,
Really releasing.
You can start slowly extending your breathing,
Keeping the awareness on your chest when you inhale through nose and exhale through mouth.
On your own pace.
Exhaling through nose and exhaling through mouth.
And see how is it to breathe.
And you'll find ease in it,
Even though the breath is a bit longer.
Ease,
Softness,
Kindness on your breath.
You can also bring awareness of how much does your chest move while you're breathing.
On an inhale you can feel how the chest is expanding.
And on an exhale letting everything go more.
You can even bring a little visualization for the expanding of the chest area by visualizing an umbrella while you breathe in,
So how the in breath would be an umbrella opening to all directions.
And exhale slowly closing.
So with the inhale can you feel how the chest is opening to all directions like an umbrella.
With an exhale closing.
One more time,
Keeping that visualization if it helps you to really feel that movement on the chest,
Also on the back,
On your sides.
Now that we will start moving to breathing in to heart,
We'll have the emphasis first on an inhale.
You will be inhaling through the nose and exhaling through mouth.
But we will visualize the breathing to come in to heart and also exhaling through heart.
So just bring that awareness and focus when you inhale,
That you will inhale directly to your heart and on an exhale you will let that breath come out through your mouth.
And see how it is to receive.
You are receiving on an inhale.
Receiving on an inhale to your heart.
How does it feel to receive?
The exhale is to create space for receiving.
Really see how it feels to receive.
How much can you receive?
Only feeling your inhale and remember to exhale everything out so you have space to receive.
You are receiving to your heart.
Few more rounds receiving to your heart.
Something shifted in your breathing.
Has something shifted in your chest area?
Just feel if there is any shift.
And if there is maybe you can have a word for this.
Maybe an image of this.
Now that you have received on an inhale you bring the focus on the exhale.
You are still breathing in to your heart and you are still receiving.
We will put the focus on that exhale while you are exhaling through the mouth and you will exhale out from the heart.
So few rounds just putting more emphasis on the exhale and exhaling through your heart.
Inhaling through nose.
Exhaling through mouth with or without sound.
And how is it to exhale through heart?
Visualizing that you are giving from your heart on an exhale.
Inhale will bring you and on an exhale you can really give.
You can breathe through your heart.
Breathing out from your heart.
Giving How does it feel to breathe out through the heart?
How does it feel to give from your heart?
How does it feel to breathe out through the heart?
Giving from your heart.
Exhaling.
Few more rounds.
Really feel how does it feel to breathe out through your heart?
And after exhaling you can allow your normal breathing to come.
Keeping awareness on your heart area.
Is there any shift after having more emphasis on giving through heart?
If there is a word or image for that you can let it come.
Feeling your heart.
Feeling your natural breathing.
And that feeling in your heart,
If you want it to expand in a wider area,
Just allow it to feel your entire body,
Outside your body.
Feeling your posture and the space around you.
Feeling your whole posture at once and the space around you.
This feeling.
This feeling.
Your whole body and the space around you.
You can stay with this feeling if you want.
And when you finish,
Slowly bringing the energy to your heart,
Gathering into your heart.
This power.
This breath.
The receiving through your heart and giving from your heart.
How is it to breathe with your heart?
