Pace, Space, Intention
I love it when someone digests what I teach, blends it with what they have learned from others, integrates it into their own experience and practice, and then passes it on in a clear, effective and powerful way.
This is exactly the case with Shane Saunders, one of our One Sky Practitioners in Australia. And so, this month I would like to share with you what we could call a 20-minute â€œBreathing Workout.â€ A great way to start your day!
This unique Breathwork Protocol focuses on three aspects of Breath Mastery Training:
Notice that you have three breathing spaces. You can breathe into the lower belly (all the way to the floor of your pelvis). You can breathe into the center of your chest (into your heart space). And you can breathe high up into your chest (under the collar bones).
Think in terms of three breathing rhythms or rates: fast and full; slow and full; fast and shallow. These are of course general directions. What one person calls slow and full or fast and shallow can be very different for another person.
Breathing with a conscious intention engages our natural healing and creative abilities. For this exercise, we focus on: a) clearing the head and energizing the mind; b) opening the heart and generating love; c) relaxing and releasing physical tension from the body.
Start your workout in the upright seated position. Take a couple of long inhales and a few big sighs of relief to gather your focus and to settle in.
Breathe slowly and fully into the lower space for a minute. Then breathe quickly and fully into the middle breathing space for a minute. Finally, breathe very quick small breaths into the upper space for a minute. This is to free up the breathing mechanism, zero in on the three spaces, and get everything open, alive, and working.
Now lay down on your back with legs extended or with knees bent and feet flat on the floor.
Begin breathing fully into the lower breathing space at a slow pace for one minute. Your intention is to relax and release physical tension from the body. After about a minute, turn up the pace: breathe full breaths more quickly. And for the third minute, breathe very quickly and fully into your lower belly. Remember your intention.
Now take in a very deep breath, and exhale, emptying yourself completely. Take in one more deep breath and then just let go and let the breath out. Now hold the breath at that neutral point. Continue to relax and focus on your intention to relax and release tension from your body.
After a minute or so, or when you are ready, take in a deep breath and hold it in for ten seconds. Intensify your intention. Then just relax and let go. Meditate on your body, your energy, and your feelings for a minute or so.
Next, hold the intention to open your heart and generate love, and begin to breathe slowly and fully into the middle space. After a minute, notch it up a bit and breathe more fully and quickly. After another minute, accelerate and intensify the breathing even more. Breathe very fully and quickly for a minute. Remember your intention.
After that third minute, take in a deep breath and then empty yourself completely. Take in one more deep breath and just relax and let it out. Then hold the breath at that neutral point. Focus on your intention.
After a minute or so, or when you are ready, take in a deep breath and hold it in for ten seconds. Then just let go, and relax, and feelâ€¦ meditate on your body and your energy.
Finally, focus on the upper breathing space. Breathe slowly and fully up under your collarbones. Hold the intention to clear your head and energize your mind. After a minute, turn up the pace: breathe more quickly. And after another minute, turn up the pace even more: breathe very quickly and fully into the upper space. Remember your intention.
Take in one more deep breath, and exhale and empty yourself completely. Then take in another deep breath and just let it out. Relax and hold the breath at that neutral point. Focus on your intention.
After a minute, or when you are ready, take in a deep breath and hold it in for ten seconds. Intensify your intention. Then just let go and relax. Focus on your body, your feelings, and your energy.
Sit up. Do several â€œSufiâ€ breaths to energize yourself. The Sufi breath is two sharp quick inhales, followed by a quick full exhale. Now you are ready for your day!