Welcome.
Today we are going to begin a three-part breath practice.
It's okay if you don't know what this is or if you've never done this breath practice before.
Maybe this is your first breath practice ever.
Welcome.
You don't need to be perfect.
You don't need complete silence or stillness to be here right now.
Using your breath as a key focus point to begin meditation and mindfulness are very helpful because your breath is moving.
There are many different sensations and areas to focus on when breathing and so I invite you to give this a chance today.
Give yourself a chance to try something new or to give yourself a few minutes of mindfulness and breath awareness today.
I invite you to find a comfortable position of your choice.
Personally,
I choose to lay on my back with my knees bent and hands resting one on my belly and one on my chest for this breath practice.
I'll give you a moment to settle in here.
Then we begin today just starting to notice the breath.
Notice your breath as it flows in and as it flows out.
Do you breathe in and out through your nose or through your mouth?
It's the temperature of your breath.
What is the rhythm of your breath?
Notice if your breath feels smooth as it comes in.
Or do you feel like you're forcing the breath in and out?
And as you notice the breath does it become easier and smoother as you continue to notice?
We're gonna go ahead and imagine splitting the lungs into three sections.
So we start by drawing a line from one armpit across the chest to the opposite armpit.
That imaginary line now separates the lungs into an upper and a lower half.
Now we take that lower half and gently draw a line cutting that lower half in half.
Now we have three about equal parts to the lungs.
And as we begin this breath practice we're gonna imagine filling our breath the same way we would fill a cup of water.
Filling the cup of water,
Filling the bottom of the cup,
And slowly filling all the way up to the top of the cup.
And as you exhale we start by first emptying the upper part of the cup and slowly that cup drains all the way down to the bottom.
So as we begin to breathe in we take our breath in and fill the bottom section of the lung here.
The part of the lung closest to the belly.
We imagine filling that part of the lung first and then filling the midsection and then finally all the way up to the top lung.
Now at any point in this breath practice you may feel that you're falling out of the rhythm,
Losing that same count and that is totally okay.
Remember this is your practice.
I'm only here as a guide someone for you to help follow along and help to guide your breath.
But if you need to,
If you need to go along and follow your own breath rhythm at any point,
Go ahead.
And if you choose to jump back on to the same rhythm that we practice here you're always welcome to join again.
We're gonna go ahead and begin here.
Imagine filling the breath from the bottom to the top and exhaling from the top to the bottom.
Inhaling for one,
Two,
Three and exhaling for three,
Two,
One.
Inhaling for one,
Two,
Three and exhale three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhaling for one,
Two,
Three and exhale three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhaling for one,
Two,
Three and exhale three,
Two,
One.
Inhaling for one,
Two,
Three and exhale three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhaling for one,
Two,
Three and exhale three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhaling for one,
Two,
Three and exhale three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Inhale for one,
Two,
Three and exhale for three,
Two,
One.
Slowly you begin to bring your breath back to a neutral or normal rhythm for you.
And as you guide your breath back to this neutral rhythm,
Feel the sense of breath and ease as it washes through your body.
Notice the calm in your mind.
And slowly bring the palms together back up to heart space.
Palms press in together and we find gratitude for today's breath and mindfulness practice.
I'd like to thank you so much for allowing me to be your guide today.
The light in me honors the light in you.
Namaste.
The light in me honors the light in you.
You you you you you you you you you you you you you
