Seeing as the second direction I give in every meditation is breathe, perhaps it’s time to discuss that topic.
Breath is the source of all life. Life can only stay in our bodies with it present. The word “spirit” in Hebrew translates to something akin to breath/air/wind in English. Spirit itself is based in breath from this line of thought.
Yoga practice is entirely based in using breath to move the body to release tight places and strengthen weak places. The breathing pattern often taught in yoga is called ujjayi. It involves a slight constriction in the back of the throat so the breath is audible. Part of the theory is that making the breath audible makes one pay attention to it so that one can pair the breath with movement.
I have personally found that this breath does not work for me. It has caused me to contract my neck and throat in an unnatural way that leads to unnecessary tightness and holding in that region. Yoga poses are meant to enhance the balance of strength and flexibility, enabling one to sit longer in a meditative pose without restriction, thus entering deeper meditation. Instead it has caused a perpetual tightness and constriction that distracts from long periods of allowing the neck to relax into its natural curve. Yet for someone else, this audible breath and slight throat contraction may be the perfect thing!
Meditation often begins by connecting with the quality of the breath. Today I’ll walk through a series of questions to consider as you explore one means of practicing complete exhales and inhales.
Again, please reach out if you would like to connect over email, phone, video, etc. I’m happy to explore the positions and breathing with you further if that would help your practice.
For meditation today:
- For today, lay on your back with your knees up and soles of the feet on the floor or bed. Place your palms on your ribs.
- Notice your breath.
- Is it high in your throat/upper chest or low in your lungs?
- Is it full or shallow?
- Do your hands move on your ribs?
- Concentrate on your exhale for a few minutes.
- Pull the ribs together and down towards your feet at the same time as the top of the pelvis pulls up and in towards the belly button.
- Use each exhale to empty the front of the body as completely as possible.
- Allow the inhale to naturally fill you back up.
- Notice any emotions that might arise. We don’t often exhale this completely. Doing so may push out old toxins or emotions that are ready to be released. Thank these things for serving you and allow them to go.
- Once you feel confident with this exhale, bring your attention to the inhale.
- Feel as though each inhale draws the bottom, backmost part of the lungs all the way down to your heals. It’s as if there’s a string pulling the bottom of the lungs down there to allow more air to enter.
- The ribs and stomach may move slightly but notice the back more.
- You may wish to roll onto your left side with your neck supported and padding between your knees to keep your hips pointing in the same direction.
- You may wish to do a grounding exercise now or practice connecting with a higher power. You may just wish to continue with this breath for awhile and see what arises as you do something differently than usual. Do you feel more emptied of waste and full of spirit?
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