Belly Breathing                                          BELLY-BR.TXT
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       Before we were born, our mother provided through our umbilical cord the
       nutrients, food, and oxygen that we needed to live. In many traditions,
       the area just below the navel and midway into the body is considered to
       be a sacred center of energy. In any event, our belly is one of the
       major areas that get tight and tense when we are under a lot of stress.
       And this greatly affects our internal organs, our breath, our energy,
       and our overall health. In this breathing exercise, we are going to
       work with "belly breathing" in order to open our belly and allow our
       diaphragm to move deeper into our abdomen on inhalation. This will have
       a powerful influence on our respiration, on the way we breathe in the
       many conditions of our lives.

       Lie down comfortably on your back on your bed or on a mat or carpeted
       floor.

       Position yourself with your feet flat on the floor and your knees bent
       (pointing upward).

       Simply follow your breathing for a minute or two with your attention.
       See if you can sense which parts of your body your breath touches.

       Continue to follow your breathing as you rub your hands together until
       they are very warm. Put your hands (one on top of the other) on your
       belly, with the center of your lower hand touching your navel. Watch
       how your breathing responds. You may notice that your belly wants to
       expand as you inhale and retract as you exhale. Let this happen, but
       don"t try to force it. If your belly seems tight, rub your hands
       together again until they are warm and then massage your belly,
       especially right around the outside edge of your belly button. Notice
       how your belly begins to soften and relax. Now rub your hands together
       again until they are warm and put them on your belly again. Watch how
       this influences your breath. Do not try to do anything. Simply watch
       and enjoy as your belly begins to come to life, expanding as you inhale
       and retracting as you exhale.

       If your belly still seems overly tight and does not want to move as you
       breathe, press down with your hands on your belly as you exhale. Then
       as you inhale, gradually release the tension. Try this several times.
       Before you stop, be sure to sense your entire abdominal area, noting
       any special sensations of warmth, comfort, and energy. Let these
       sensations spread into all the cells of your belly all the way back to
       your spine.

       This simple practice will have a highly beneficial affect on your
       breathing, especially if you do it on a regular basis. Remember that
       you can try this practice at any time of the day or night. Though it’s
       easiest if you are lying down, you can also do it sitting, standing,
       walking, and so on. It is an excellent practice to try before you get
       out of bed in the morning. It is also an excellent practice to work
       with whenever you are anxious or tense, since it will help relax you
       and center your energy. Over time, it will help deepen your breathing
       and make it more natural.