Yoga and Meditation - Your Guided 10 Breath Experiment For Patience and Stillness of the Body
Freeze your physical position right now, and let us take 10 breaths together.
Okay, if your posture is pretty bad, you may want to improve it.
With each breath w will focus on a different part of the body.
At the end of the experiment, see how much quieter the mind is and whether some tension did leave the body.
You could even time yourself to see how long this takes.
Just a word about attitude.
Simply observe yourself, and silence the judge.
Here we go.
Let us start at the feet and work our way up to the head.
Try to remain in the same position for the next ten breaths.
Although you may find it worthwhile to adjust your position slightly to make room for the breath as it is likely to become fuller and deeper.
Before we begin, breath out slowly through the mouth, with pursed lips, a few times.
Then begin inhaling and exhaling through the nose.
Note start time.
A friend can read this slowly to you as well.
Breath 1 - Slowly exhale through the nose - Notice the position of both feet.
Inhale though the nose Breath 2 - As you slowly exhale - Is there any tension in the calves? Inhale naturally Breath 3 - Slowly exhale - Notice knees and thighs.
Feel the sensations.
Inhale gently Breath 4 - Breathe out slowly - Bring attention to hips and buttocks - Watch the breath flow in Breath 5 - Release the breath, draw the abdomen in toward the end of the exhalation; relax abdomen to inhale Breath 6 -A natural exhale - Inhale and allow chest to expand and hands to soften Breath 7 - Gently exhale and watch the wave of the breath leave your body, follow it back in on the inhale Breath 8 - Natural exhale - Shoulders down, soften upper body on the inhale Breath 9 - Watch the breath turn around and leave the body naturally, soften jaw and eyes Breath 10 - Close your eyes and continue observing your body and breathing.
How long did that take? Do you feel more or less patient now? What would happen if you repeated the exercise a few times or at different points in your day? Does it feel like a meditation? Slowing down like this can teach us a bit more about ourselves, including our posture, and how still we can be both in body and mind.
Practicing breath awareness and deep breathing is an important aspect of yoga exercise.
If you felt anxious during this exercise, try exhaling powerfully through pursed lips as if you were blowing out a candle and move your arms up and down with the breath.
Ten breaths would take about 8 seconds.
Okay, if your posture is pretty bad, you may want to improve it.
With each breath w will focus on a different part of the body.
At the end of the experiment, see how much quieter the mind is and whether some tension did leave the body.
You could even time yourself to see how long this takes.
Just a word about attitude.
Simply observe yourself, and silence the judge.
Here we go.
Let us start at the feet and work our way up to the head.
Try to remain in the same position for the next ten breaths.
Although you may find it worthwhile to adjust your position slightly to make room for the breath as it is likely to become fuller and deeper.
Before we begin, breath out slowly through the mouth, with pursed lips, a few times.
Then begin inhaling and exhaling through the nose.
Note start time.
A friend can read this slowly to you as well.
Breath 1 - Slowly exhale through the nose - Notice the position of both feet.
Inhale though the nose Breath 2 - As you slowly exhale - Is there any tension in the calves? Inhale naturally Breath 3 - Slowly exhale - Notice knees and thighs.
Feel the sensations.
Inhale gently Breath 4 - Breathe out slowly - Bring attention to hips and buttocks - Watch the breath flow in Breath 5 - Release the breath, draw the abdomen in toward the end of the exhalation; relax abdomen to inhale Breath 6 -A natural exhale - Inhale and allow chest to expand and hands to soften Breath 7 - Gently exhale and watch the wave of the breath leave your body, follow it back in on the inhale Breath 8 - Natural exhale - Shoulders down, soften upper body on the inhale Breath 9 - Watch the breath turn around and leave the body naturally, soften jaw and eyes Breath 10 - Close your eyes and continue observing your body and breathing.
How long did that take? Do you feel more or less patient now? What would happen if you repeated the exercise a few times or at different points in your day? Does it feel like a meditation? Slowing down like this can teach us a bit more about ourselves, including our posture, and how still we can be both in body and mind.
Practicing breath awareness and deep breathing is an important aspect of yoga exercise.
If you felt anxious during this exercise, try exhaling powerfully through pursed lips as if you were blowing out a candle and move your arms up and down with the breath.
Ten breaths would take about 8 seconds.
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