You're going to be. Oh, So let's start out with three long in and out breaths.

The first long inhalation lift up your shoulders like you're trying to touch your ears

and then hold the breath before breathing out through the mouth and releasing the shoulders down.

Second breath tighten the belly as you breathe in through the nose and then holding the breath

for an extra beat and then breathing out through the mouth, softening the belly.

The third breath, contract the muscles in the face, arms, buttocks, legs, squinching the toes, even making fists, hold them tight,

tight, and then breathe out and release. So let's allow the breath to return to a normal rhythm and see if

you can be with it without being too fussy and controlling when you breathe in, when you breathe out. Oh, Oh, Oh, Oh, Oh, Oh, Observe if your breathing feels comfortable or uncomfortable.

If either the inhalations or exhalations feel cut off,

see if you can adjust the muscle groups in the areas where the breath feels restricted.

For example, if the chest feels tight, if it's limiting your inhalations, gently pull back your shoulders to open up more room for the

breath. Oh, Oh, Oh, Oh, Oh, Oh, Oh, When you can feel the flow of air at the tip of the nose or at your mouth, while at the same time relaxing the micro muscles around your eyes.

See if you can work in relaxing those muscles till your eyes feel like they're floating in two pools of warm water.

Now during the exhalations, follow the sensations from the crown of the head down the spine to the sit bones feeling the energy release

into the cushion or the chair beneath. So breathing in either through the nose or mouth or even feeling the

sensations in the eyes and then down the spine out through the sit bones.

Now out through the sit bones. Now a second route that the exhalations could take is to follow

them down the back of your head over both shoulders, past the elbows, down past the wrist to the tips of your fingers,

softening the palms of the hands and then out into the air.

And the third root of the breath, especially the exhalation, is to follow the sensations

from the jaw down the front of the throat, down

the Vegas nerve which runs at the front of the body past the lungs down to the abdomen and then using the full exhalation to soften the belly. Oh, Oh, Oh, Oh, Oh, Oh, See if you can connect all the breath sensations so they flow throughout your body,

...