Today, we will explore the effects of the breath on another system. Beep belly breathing is one of the fastest way to bring the system to the relaxation response. You can take this meditation in a comfortable seated position on a chair or sitting on the ground with your hips slightly elevated. You can also choose to do this meditation lying down. Once you found your comfortable position, bring one hand to your belly and one hand to chest. You can close your eyes or simply soften your gaze.

I was tired by simply observing the return on your breath. Now we will try to create a little more space and lengthen our inhales and exhales. As you breathe in, see if we can press you your belly into a bomb. Can you breathe into a sidetrack so the area at the bottom of your ribcage. Allow your back to expand and press into any surface that might be underneath you or behind you. And lastly is your Chester in flight.

As you exhale, you reverse the order and allow your chest to deflate the by cidery and belly, all hugging in. Keep exploring your breath like inhale, your belly cidery back up your body and your chest inflate. nearby. drapes and barely everything hangs in close to center. You can stay working here. Slowly extending your inhale and your exhale.

Or if this is helpful to you can add a gentle slow calm, looking for even length of your inhale and your exhale out by counting all the way up to inhale exhale increase the number. If you'd like to make sure that your breath is still there easeful, analyze and there's no strain or effort And if your mind wanders, keep bringing your attention back to the slow, conscious, deliberate breath using a fairly cidery your back and chest to create space for your alarm. And when it's time to come out, see if you can keep this full breath with you as you transition into your day maintaining that ease and softness as you gently open your eyes.