Ujjayi Meditation Script

Today, we begin our third module of the course. Over the next 5 days, we will explore the breath from different perspectives, introducing 5 different breath techniques you can use during your meditations. I encourage you to approach each technique openly. Some may resonate with your more than others, and that’s ok. My aim is to introduce you to the many different options available to you. After you finish the course, you can always returned to the meditations you prefer.

So, with that in mind, let us begin.

As always, sit comfortably, with an erect spine. Draw your attention inwards.

Begin to focus on the breath.

Allow your breath to flow through your entire body, calming you, centering you. With each breath, you relax. With each breath, you find peace.

Today, we are going to work with Ujjayi breath.

Ujjayi is a victorious breath. It is even, and steady. It allows you to awaken your natural energy, while keeping your mind centered and calm.

To begin, bring your awareness to the back of your throat. Feel the air moving in and out easily.

Then, constrict your throat slightly. Ujjayi is an audible breath. You should hear a soothing, oceanic sound emanating from the back of your throat. It is soft, but clearly noticeable.

*demonstrate breath*

Do not overthink the technique. It should feel easy, and effortless. Your throat should still feel open, without tension of any kind.

But, now there is a sound, a pulse, accompanying your breath as it flows in and out.

*demonstrate breath more*

Notice how this breath feels.

Notice if it causes you to breathe more deeply, more fully.

Notice if you feel steadier, more stable.

Notice if you feel clear, or centered. Simultaneously calmer, yet more alert, more aware.

Continue to breath evenly, maintaining your ujjayi.

When you are ready, release the breath. You may feel lighter, or more at ease.

Allow any sensations you feel,

Rest, simply, at peace.