American Female Meditation, Calm, Warm, Deep, Rasp Tone
Description
Vocal Characteristics
Language
EnglishVoice Age
Young Adult (18-35)Accents
North American (General) North American (US General American - GenAM)Transcript
Note: Transcripts are generated using speech recognition software and may contain errors.
breath of fire, bellows breathing. This traditional breathing exercise has roots in kundalini yoga. The emphasis is on creating a forceful exhale initiated by the strong activation of the diaphragm and abdominal muscles. This causes the breath to travel swiftly and audibly through the nasal cavities. You might become lightheaded at first. If you are new to this exercise, Try starting with a short interval of only 30 seconds and gradually increase the duration over time. Benefits strengthens the diagram, increase mental concentration and focus increases circulation, boost energy instructions. One sit upright in a chair or cross legged on the floor. Two relax your shoulders and relax your abdominal muscles Three place your hands either on your belly or on your knees with palms facing up. If you are a beginner, try placing your hands on your stomach, which may help provide sensory feedback. Take notice during the exercise of correct muscle engagement. Four take a deep inhale through your nose, allowing your abdomen to expand like a balloon. Five forcefully exhale through your nose, forcing all of your air out as quickly as possible. You may feel a contracting sensation in your abdominal muscles. Six inhale by letting go of the contraction, allowing air to passively fill your lungs. Seven exhale forcefully and actively through the nose. Again contracting the abdomen. Eight continue to inhale passively and exhale actively. Keeping your inhales and exhales the same length and duration nine. As you become familiar with the exercise slowly speed up the breath rate. These short, forceful breaths will sound like a bellows or piston 10. Continue this exercise for 30 seconds technique tips experiment with focusing on a different aspect of the breath with each round of exercise first focus on only the exhale, making sure it is short and forceful. Then try putting all of your attention on the inhale, making sure it comes from the release and relaxation of your abdomen as you become more comfortable with this exercise. Try exploring different arm positions. You may raise your arms overhead or hold them out to the sides, breathing. Body scan for present moment awareness. This is a mindfulness meditation for cultivating present moment awareness. It can be practiced any time. You need a moment to reconnect with your breath and body and feel grounded in the present moment. Take a moment now to find a comfortable position. Either sitting or lying down, choose a position where you feel supported and can let the body relax completely begin to soften your gaze or allow your eyes to gently close shut, begin to bring your attention to the breath, breathing in and out gently through your nose, remaining present with the experience of the breath, observing the breath as it flows in and out through your nose, filling your nostrils, filling your lungs, notice the sensations as it flows in and as it flows out, observing the breath with a sense of curiosity, let the details of what you notice keep you right here in the present moment, feel the gentle rise and fall of your shoulders, the expansion and contraction of your belly, maybe a sense of floating upwards and back down with each cycle of breath begin to invite in a feeling of acceptance. As you observe the inhale and the exhale, letting a sense of wonder help ground you in this space and time, now begin to expand your awareness from the breath out to the body as a whole. Let your attention come to settle on wherever you notice the breath the most in your body, wherever you feel drawn to the most. There is no right place, just the place that is right for you. Hold your attention there now, inviting in a sense of curiosity, a sense of openness and spaciousness, allowing the breath to expand and fill this space and begin to ask yourself what else is present here. What thoughts, feelings or sensations linger here in this space, in this body. Our body is capable of holding on to so many thoughts and feelings, some our own and some we've taken on from others, accumulating these energies into ourselves into our bodies. When you're ready, begin to bring your attention to the top of your head, and slowly, with a sense of curiosity and open mindedness, begin to explore what lingers here.