Welcome to the meditation podcast. This is Jesse Stern with episode 132, core breathing meditation.

Many of you know that I have nearly completed a year-long yoga teacher training, and I'm developing a technique that I call core breathing.

Based on decades of experience, core breathing is a key aspect of my yoga teaching style.

It is a simple set of muscle actions that prioritize our powerful deep core muscles, support effortless movement, and free up space for our lungs.

Today, we will demonstrate and explore the simple technique of core breathing in meditation.

Remember that this podcast uses binaural beats, audio technology that affects the brain,

so please use headphones and please do not use this podcast while driving or operating machinery.

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Now, let's begin.

Begin in a comfortable seated position.

Notice the sounds and sensations around you. Your breathing.

Your thoughts.

Your state of mind.

If you are familiar with this technique, feel free to practice it standing, lying down, sitting, walking, or in your movement practice.

For the purpose of this brief demonstration, it may be easiest to sit in a backless chair,

on a cushion or on the floor.

Please be sure that you have some space in front of you and around you to move your arms.

Begin by closing your eyes and gently rock forward and backward place your hands on your sides so that you can feel your lower ribs and notice that as you rock forward your lower back ribs move forward and possibly in and down.

And as you rock backward, your lower front ribs move backward and possibly in and down.

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