The Three Part Breath: Our Basic Meditation Breath
The Three Part Breath: Our Basic Meditation Breath
panatmansam:
by saṃsāran
You can practice Three-Part Breath in any comfortable position in which your spine is straight and your abdomen is not compressed. Some options include:
An upright seated position, such as Easy Pose (Sukhasana).
A seated position on a chair with your feet flat on the floor.
Lying down fully extended in Corpse Pose (Savasana), or in Modified or Supported Corpse Pose with your knees bent or with a bolster under your knees.Lying in Reclined Bound Angle Pose (Supta Baddha Konasana), with your feet pressing together and knees dropped open.Close your eyes. Relax your face and body, and breathe naturally through your nose.Place your left hand on your low abdomen, a few inches below your belly button, and place your right hand on the outer right edge of your rib cage.Begin to focus your awareness on your breath as it moves in and out of your body through your nose.
On your inhalations, feel the natural lift of your belly, followed by the expansion of your ribs.
On your exhalations, feel the slight compression of your ribs, followed by the drop of your belly. Exhale completely, pressing very gently on your abdomen to help expel air.
Next, bring your left hand to your chest, placing it in the center, just below your collarbone.
As you inhale, breathe all the way into this area and allow your chest to rise slightly. Then, exhale completely.
As you continue to breathe, keep your awareness on this three-part movement. As you inhale, your belly lifts, your ribs expand, and your chest rises. As you exhale, your chest drops, your ribs contract, and your belly softens and lowers.
Continue at your own pace, gradually letting the three parts of the breath flow smoothly without pausing.
Release your arms and focus your mind on your breath, continuing the three-part breath with full and complete inhalations and exhalations.
Continue for up to five minutes, or for as long as you feel comfortable.
Watch the video here.
Breath rhythm graphic
You can practice Three-Part Breath in any comfortable position in which your spine is straight and your abdomen is not compressed. Some options include:
A seated position on a chair with your feet flat on the floor.
Lying down fully extended in Corpse Pose (Savasana), or in Modified or Supported Corpse Pose with your knees bent or with a bolster under your knees.
Lying in Reclined Bound Angle Pose (Supta Baddha Konasana), with your feet pressing together and knees dropped open.
Close your eyes. Relax your face and body, and breathe naturally through your nose.
Place your left hand on your low abdomen, a few inches below your belly button, and place your right hand on the outer right edge of your rib cage.
Begin to focus your awareness on your breath as it moves in and out of your body through your nose.
On your inhalations, feel the natural lift of your belly, followed by the expansion of your ribs.
On your exhalations, feel the slight compression of your ribs, followed by the drop of your belly. Exhale completely, pressing very gently on your abdomen to help expel air.
Next, bring your left hand to your chest, placing it in the center, just below your collarbone.
As you inhale, breathe all the way into this area and allow your chest to rise slightly. Then, exhale completely.
As you continue to breathe, keep your awareness on this three-part movement. As you inhale, your belly lifts, your ribs expand, and your chest rises. As you exhale, your chest drops, your ribs contract, and your belly softens and lowers.
Continue at your own pace, gradually letting the three parts of the breath flow smoothly without pausing.
Release your arms and focus your mind on your breath, continuing the three-part breath with full and complete inhalations and exhalations.
Continue for up to five minutes, or for as long as you feel comfortable.
vigna
