During a Yin Yoga session we want to connect to our meridian flow and a Dan Tien breath will facilitate this. Here is a guided instruction to help your students to find their Dan Tien Breath:
“First pay attention to your exhalation. Exhale all the way out to clear out the lungs. During normal breathing we usually only breathe 40% of the air out, which leaves little room to take in a deep breath. So at the bottom of your exhale see if you can squeeze out a little bit more. It’s with the breath out that we let go. We breathe out what doesn’t serve us. Let go of all tension and make sure you are completely empty, here we don’t want to hold back, all old stagnant air should leave the body. Then, when you made sure you are exhaling all the way, breath in.
Breathe in through your nose. Recently a? new study? has found evidence to show that there is actually a direct link between nasal breathing and our cognitive functions. So take a fresh new breath through your nose and let it flow all the way deep down to your lower abdomen. We want the belly to expand, starting from the deepest point possible. Here inhale but only comfortably full, not too much. Allow the diaphragm to be relaxed. The lungs are seen as a filter and should not move to much, just guiding fresh air and good energy in our centre, in our Dan Tien. The Dan Tien is located in the lower abdomen between the navel and the pubic bone. About a hand-with under the bellybutton. Think of the Dan Tien as reservoir and a place of inner strength. Here we can cultivate our Zen and activate our Qi. So with the breath in we take in healing energy in our Dan Tien, allowing this energy to fill us up gently. And we breathe in what we need today. Maybe strength, maybe more balance, maybe some peace and calm.
Now enjoy the pause in between breaths. And in your own time and rhythm practice the pause. This is the pause before judging – ourselves and others. The pause before assuming. Pause before accusing. By paying attention to the pause in between our breaths we practice the pause whenever we are about to react to harshly. This pause allows us to respond rather than to react and we will avoid saying or doing things we might later regret.
Always remember, everything which arises is powerless without our reaction. Just be the observer. This slow, deep breathing calms the nervous system by reducing our heart rate and activating the parasympathetic (calming) nervous system. In this way, our bodies become calm, and our minds also quieten. When you own your breath, no one can steal your peace! Know and connect to your true source of power.
You might want to visualize a golden ball of energy, like a small sun, growing in your Dan Tien. With each breath see this golden light growing bigger and brighter. And as you breathe see how this light is filling you up, slowly and gently, until it reaches all boundaries of your body and you are emitting this light even beyond – an aura of golden light is created around you and you shine. Because you are beautiful for the spark of life within you. You are beautiful not for the shape of the vessel but the soul it carries. Trust your journey,? enjoy the ride and shine!”