Hello friends, we're going to do a nice relaxing, breathing exercise with this pillow breathing. So you can either use a pillow on the belly or just your hands or a heavy book or something, but it's nice to have something weighing on your belly to really connect with the abdominal area for this breathing practice to come into a laying position, little bit of space in between the feet, the palms are turned open to the sky. We try to keep the body as relaxed as we can, right. We take a pillow or a book or the hands and we put it on the belly or something heavy to drop the weight down a little bit. So we really take a moment to connect our breeding with the abdominal area that we feel that the belly rises up with the breathing in like a balloon that's filling up and breathing out, the belly falls back into the body.

Again, we're emptying that balloon again. Taking some nice deep breaths into the abdominal area. I've tried to few how it's not just your belly rising up, but also your sights, expanding a little bit and also almost breathing in through your buttocks in your lower back, your private bars that whole area can expanse with the breathing in and retracts with the breathing out releasing Every CV we're going to read a little bit slower now, we're going to hold the breath in for just a couple of seconds after each inhalation. That when we inhale, we hold the breath in for just a couple of seconds, we feel the expansion we get the rest of the body completely relaxed. We breathe out and we empty that area. And breathing into the expansion, hold it for a couple of seconds and breathing out and release again.

Do this for the last five breaths in this manner with the breathing, trying to make it more than just breathing air in and out of the body, right it's this receiving of oxygen into the body. It is opening is letting go. Station receiving and releasing You know after your last explanation here we exhale completely now, we're going to bring the air further into the body also we breathe in towards the belly, full expansion the sides also, then we feel we can breathe in further, we bring the air further up into the body, also the size of the ribs, the heart areas, opening up even more up into the body, the whole chest start to expand as well. Then we release and let completely go again, of the air out of the whole body. We go to do this, a couple more breaths, okay, so we started getting off from the lowest part of the belly, breathing the air further up into the body.

When we feel we Expand the chest out completely, maybe the belly falls back in again. And that's, that's okay. You just create a full expansion and then releasing completely out again. So we're going to breathe in and out as slow as we can, but still be comfortable with it right. So, feeling that the air really rises up from the lowest part of the belly almost from the bottom of the spine, like a tree that's growing up into the whole rest of the body. It's expanding completely and then releasing again.

Go to do this for five more Brits like this. Try to breed out slower than you breeding The attention really with the breathing how you can breathe the air from the lowest parts of the body creating expansion in all these parts for openness can be Lisa can, trying to breed kind of with all the layers of your being also with a nervous system that you feel you release really with the breeding out from the depths of the nervous system from the depths of the mind, releasing completely all the weight the mind of the body into the ground. We're going to add one last thing to this is breath holding after the full inhalation. So we hold the breath for a couple of seconds, for as long as you kind of feel comfortable. And then with the breathing out, you breathe out even longer you breathe out even slower, really, really seem completely.

So after the full acceleration. Again, bring the breeding in nice and slow with full attention. into the whole body full expansion. Maybe the pillow falls back into the belly. That's all right. To keep that expansion for a couple of seconds, hold it.

Again, releasing, releasing completely the breath. doing this for the last seven breaths. Feeling the breathing in like the tide of the ocean that comes in, fresh, new, oxygenated air. Repeated, raising up, rising up into the whole body in the expansion and then this letting go, but you don't need that the carbon dioxide those on a mental level, releasing completely Just for the last three breads this time we hold the breath for as long as we kind of comfortably can shouldn't be a point where you feel you really have to hold your breath with tension Just holding the breath feeling the expansion keeping the whole body loose, relaxed face muscles, fingers, toes. Really See, really with the breath out when you feel the need to breathe again. Maybe for one more last time holding the breath for as long as you comfortably can feel the expansion relax into it.

After the exhalation, calm down the breath again. Then, kind of letting the breath happen by itself. There's no need to control anything anymore. Influence anything. Just let the breath happen naturally and letting everything happened. Just relax the whole body, the whole Mind the enterprise without loosened up a little bit more.

So feel free to bring the pillow off your belly whenever you want. But keeping that connection with the breath, feel free to pay down a little bit longer. Otherwise you can slowly move a little bit the fingers Moving the toes. Give yourself a nice stretch out. You can roll to one side with the help of your hands coming into a sitting position. Just take a couple of breaths and feel how the breathing it's a bit more relaxed how the mind is a bit more relaxed now of taking this peaceful state Stay with us for the rest of the day.

Thank you Namaste