Often at the start of a yoga class I like to begin by lying down and then begin to practice a breath meditation. Guests often shoot me a slightly bewildered look as they have arrived ready for action and to build up little bit of a sweat. The request to relax and lie down may seem a little anticlimactic.
Some guests immediately let out a sigh of relief as they release themselves to their mats, close their eyes and ask if they can stay here forever. Others hold on tightly, eyes wide glancing side to side waiting for the next instruction and for what may be coming. Let me explain the method behind this unexpected beginning with you as though you were lying on our wooden yoga deck beneath a high-ceilinged thatch roof…
Imagine for a moment you are lying down spread out with your hands relaxed at your sides. Palms facing up. You are surrounded by birdsong and the distant sound of gentle water as Sand River keeps up its steady meander. A gentle breeze rustles through the leaves of the trees surrounding the deck.
- Now relax your body
- Noticing and becoming witness to any tension or sensation that you may be feeling in the body
- Allow yourself to sink a little deeper into the mat
- Become aware of where your heels meet the texture of the soft but firm rubber of the mat
- Send your awareness from the heels, through the ankles to the calves
- Calves to the knees
- Keep scanning the body drawing awareness up the length of your body
- Noticing and becoming witness to any tension or sensation that you may be feeling in the body
- Pause at your lower back
- Now keep moving up the spine
- Surrendering a little more with each breath into the mat
- Relaxing the belly, ribs, chest and shoulders
- Softening across your throat
- Relaxing your jaw
- Relaxing all the muscles of the face
- Softening the point between the brows
- Softening your inner gaze
- Relaxing the crown of the head
- Now draw your awareness to your breath
- Place one hand on your heart
- One hand on your belly
Notice as your breath becomes shallower in your chest or deep in your belly
Try send the breath to the belly feeling the belly rise and expand
Remember no judgement just awareness
Then a gentle coaxing of the breath
Well done you have just practiced mindfulness.
Mindfulness is a state of being that brings your attention and focus back into the present not rehearsing the past or anticipating the future.
Once we find ourselves present within ourselves and having quieted the mind we can move and interact with the world in a more effective and powerful way. When we slow ourselves down and listen to what the body is saying we are more likely to avoid injury and to optimize our every movement.
Now let’s begin our breath practice:
Wow that was fantastic Christina, I felt so relieved and relaxed after doing the box breath excercise with you. I surely will do it again and again. Thank you so much for that excercise.
I am so glad that you enjoyed it Valmai 🙂
Christina, this is a wonderful way to start every day. Thanks for the box breath lesson to bring the calmness to the start of any activity.
Thank you William 🙂
Thank you Christina!
Christina, I loved all the photos🤗
Beautiful day for this reminder. Love these inhale, exhale photos. I want a set!
Thank you Ginger. They are the genius of our in house artist Roxy Borough.
Because of the epidemic my yoga classes were canceled since a year ago. I miss them a lot. Thanks to you I find again at least this breath meditation which brings us so much wellness. Thanks Christina.
From Canada: Madeleine BP
Hello Madelaine
I am so glad you enjoyed the practice. Our breath is such a beautiful key to better wellbeing. I hope you can find a good online teacher to keep yourself in your practice. We need it now more than ever before. x
🙏🏻💗💗Christina
Christina this is an interesting blog. Many years ago I read an article which basically said what you did. The article was actually a way to relax if you have trouble falling asleep. You concentrate on each part of your body from the feet up. Thank you for this blog. It actually does work. Be well and stay safe.
Thank you Leonie
Yes you are correct this technique is also a very good remedy for insomnia.
Christina, thank you for this reminder to relax and breathe, in order to reach a state of mindfulness. I haven’t forgotten my time on my deck where I truly experienced that place for the first time. Thank you 🙏
Hello Denise!
What a magical time that was on your private Founders deck . I hope you have filled up your cup from the wilderness and settled safely back home. xx
Lovely exercise Christina! Thanks so much for nourishing our hearts and souls.
Christina, I tried you box breath before dealing with a tense business call. It helped, and the called went my way. Thanks 😀