The Sacred Breath guided by Anna

Let’s spend a few moments bringing awareness to our body… if we are sitting on our cushion, or the floor or on the chair … bringing awareness to the body… run the mind though the body … Becoming aware of any tension or any resistance in the body … and letting go… letting go of all tension… all resistance in the body… … Starting at the feet and running the mind all the way to the top of the head… and saying mentally with each out breath, “I let go… I let go”… … bring the awareness to the eyelids which meet gently… the eyelids are meeting gently… behind the eyelids the eyes are soft… … all the muscles in the body are soft and relaxed…

…Bring the awareness to Sound… bring the awareness to Sound… become aware of Sound in the immediate environment… without attaching to the sounds, without trying to name the sound… simply let the awareness move from sound to sound… let the awareness go outside the room and beyond … roaming from sound to sound… … see how far into the distance you can roam… … birds… traffic… animals… sounds of people… perhaps there’s a breeze… … bring the awareness back into the room … now see if you can hear the sound of your own breath… see if you can hear the sound of your own breath… … bringing awareness to the breath that has been doing itself all the time…

… Bringing awareness to the breath, the soft relaxed natural breath… become aware of the coolness in the inhalation and the warmth of the exhalation… the cool inhalation and the warm exhalation… … Bring awareness to both nostrils and and see if you can feel if one nostril is warmer than the other with the inhalation … … bringing awareness to both nostrils and seeing if one nostril is warmer and the other cooler… … now see if you can see if one nostril is more dominant … when you breathe in is one nostril more dominant… throughout the day the nostrils alternate, one being more dominant than the other… then switching over… see if you can see which nostril is more dominant now… … See if you can notice Kumbhaka, the breath retention, natural pause… at the beginning and end of each breath… there’s a little space at the beginning and end of each breath… … it is in this space of Kumbhaka that the next breath is born… observe the breath… The complete breath… The inhalation… Kumbhaka… exhalation… Kumbhaka…

…Become aware Where you are breathing… which part of the lungs you are using to breathe… are you breathing more into the abdomen… or the chest… are you breathing into the ribcage… … is the breath shallow or is the breath deep… Not changing anything, just bringing awareness to the breath… breath awareness… practicing breath awareness… … Is the exhalation longer than the inhalation… or is the exhalation shorter than the inhalation… just bringing awareness to the breath…

…Keeping the eyes closed, let the finger tips meet on each side of the navel… Bringing the hands on the abdominal area and let the finger tips meet on each side of the navel… and breath into the navel area… the abdominal breath… as you breathe in, your finger tips will separate, as the abdominal area rises… as you exhale your finger tips will meet again as the abdominal area descends… practicing the abdominal breath… finger tips meeting on each side of the navel, resting on the abdominal area… expanding into the naval area with the inhalation so that the finger tips separate… and as you exhale, they meet again, as the abdominal area falls… the rise and fall of the breath in the abdominal area… practice this for a little while… … Now lets breathe into the ribcage… resting one hand on the abdominal area, one hand remains on the abdomen- so that you can feel it becoming still and the other hand can rest on the ribcage and feel the ribcage rise and fall… the ribs expand outwardly and up as you inhale… and descend as you exhale… feel the ribcage rise and fall with each in and out breath… … and now going to the collarbones… we won’t spend a long time here – it’s a very shallow breath… you can just pant lightly if you like into the base of the throat… becoming aware of the breath right at the top of the lungs at the collar bones, at the base of the throat almost… … now we’re going to bring all three breaths together… The abdominal area, ribcage and collarbones to breathe the Full Yogic Breath… breathing into first the abdominal area… feel it rise… let it flow over into the ribcage… finally into the collarbones… as the whole lung fills… hold, aware of Kumbhaka, the natural pause… and begin to exhale from the collarbones, then the ribcage and finally contracting the navel area as you expel the last of the breath … then hold for Kumbhaka … beginning again at the abdominal area … flowing into the ribcage … collarbones… Kumbhaka… and like a water jug, emptying out from the top to the bottom… you begin to exhale from the collarbones… the ribcage… and finally contracting the navel area to expel the last of the breath… Kumbhaka… continue like that… … You can practice the Full Yogic Breath in your own time whenever you wish… and if you like you can bring counting into the practice, counting, “one Om,… two Om…”, into each area, so that the exhalation and inhalation are equal and balanced…

Cease the practice of the Full Yogic Breath and return to the natural relaxed breath… just inhale deeply and sigh out the breath and return to the relaxed natural breath… … now we are going to count backwards with each inhalation and exhalation… we’ll start at 27… inhale 27.. exhale 27… inhale 26… exhale 26… and so on… continue like that, counting backwards from 27 to 1 … counting the breath backwards… If your mind wanders or if you miss a count, simply start again at 27… counting the breath backwards 27 to 1… … If the mind wanders, simply bring it back and continue the practice…

… Now you can cease the counting… and simply rest the awareness on the natural breath… cease the counting… aware of the natural breath… the natural inhalation and exhalation … just be aware of breathing in Love and breathing out Compassion… breathing in Love and breathing out Compassion… … bring your awareness back to sitting… back to your body… Don’t cease the breath practice, continue the breath practice as you bring your awareness back to the body… breathing in Love… breathing out Compassion… I’m aware that I’m sitting… I’m aware of my environment… breathing in Love… breathing out Compassion… … breathing in Love… breathing out Compassion…. I open my eyes… breathing in Love… breathing out Compassion… I start my day…

Om Shanti, Shanti, Shanti

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Tai: profoundly relaxing Anna
in thanks
Tai

Johanna: What fascinates me, is that Kriya Masters who teach these pranayama practices tell us that we were the original gardeners for this heaven-garden called Mother Gaia, and that when we breathe the love breath in the spine (kriya) until it generates heat, we know we have then begun to produce an energy called “prana” or “life force”; the heat of the love-breath in the spine produces FOOD to cause a shinning healthy vibrance that plants can only receive from HUMAN produced love-breath…!!! HHHhhhhhhhhhmmmmmm (sigh) This is really evident when one travels into deep jungle places where the original people are still practicing the original ceremonies and prayer forms (breath words) of their ancestors; the vegetation in these places is profoundly plush, radiant and magnetically shinning; as are the people! Anna, you are a shinning star, so happy to know you! johanna parry cougar

Meenakshi: The focus on breath was very healing. Thank you Anna, for the wonderful meditation.  Johanna, I’m so glad you mentioned the Kriya masters. Ever since I learned that special breath, it’s changed my life. Even just the thought or mindfulness of breathing …for after all, breath is our reminder every moment of our human life on this beautiful planet earth. Thanks again, Anna and Johanna. It’s really refreshing! Like your lotus Tai.

OM: It was lovely, Anna. I also imagined Gaia breathing along with me, and through me, and exchanging breaths with Gaia’s plants, each of us feeding the other. Sacred indeed. Thank you for the deep meditation. Blessings, OM

I am happy to share these lovely meditations and feedback. ~ Kathy

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