Hi everybody and welcome to a time to be still and be loved. My name is

Elisa Keaton. We're going to do something a little different in today's

session. We are truly going to work breath. We have a shallow

understanding of our breath and in this session this time together the hope is that you will find more breath than you knew you were exercising before.

So right now find yourself in a seated position or you can be reclined on the floor on your back with your feet on the ground, knees bent, and maybe opening your knees out to the side letting them fall open.

If you're seated in a chair, consider your spine tall from the tip of your head, the crown of your head, all the way down through your tailbone.

And then begin to just drop your shoulders and make space from your ears to your

shoulders from your shoulders to your ribcage and from your ribcage to your hips and now place your hands on your belly. We're going to learn to

breathe in three parts.

Full focused breathing in a three-part breath.

Right now, just breathe as you naturally would.

Relax your face, locate any tension that you might be holding in your shoulders, your jaw, and inhale.

Resting the mouth together,

exhale through the back of the throat

and out the nose as much as you can just

breathing in and out through the nose not gripping your jaw, not clenching your

teeth but letting the breath wash over you.

As you notice that your hands are resting on your belly and just riding the breath as you inhale, exhale.

Inhale.

Inhale.

Inhale.

Exhale. Inhaling and letting the belly expand all the way through the front, the side, and the back of the body.

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