- Sit comfortably with your back supported.
- Close your eyes and bring your awareness onto your breath. On the inward breath, feel your chest expand as you bring fresh prana or energy into the body. On the outward breath release of all the tension that is being held in the body.
- To derive the best benefit from the breath, bring the breath down into the abdomen by expanding the abdomen. Then move the breath up into the chest, into the middle chest and ribs, then move the breath into the upper chest. Become aware of these three areas of breathing.
- On the outward breath relax the upper chest, followed by the middle chest, and finally draw in the abdomen to expel all the stale air. Try to feel the breath flowing like a wave, the inward breath connecting with the outward breath in a nice rhythm.
- Feel the inward breath rejuvenating the body; feel the outward breath relaxing the body, releasing the tension from the body. Feel the shoulders relax and feel them dropping as you relax, releasing the tension in your shoulders, down through your arms and into the hands. Feel the entire body relax with each outward breath.
Gayatri
Instructor
Australian School of Meditation and Yoga West End
