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While breathing in, visualize this dome-shaped sheet of muscle flattening and pushing downward on the abdominal organs below it. At the same time, the breath is being drawn into the lungs. While breathing out, the diaphragm relaxes. Feel it moving upward again to resume its dome-shaped position beneath the sternum, pushing the air out of the lungs and releasing the pressure on the abdominal organs. Increase the awareness of the movement of this interface between the chest and abdomen. Feel how its rhythmic motion produces spontaneous abdominal breathing. Do not force the breath in any way; there should be no tension in the abdominal or chest muscles. If any tension is felt, allow it to melt away. Diaphragmatic breathing is not produced by the abdominal muscles. The movement of the diaphragm should feel natural and comfortable, without any resistance. Continue natural, abdominal breathing for some time. Now place your right hand on the abdomen, just above the navel, and the left hand over the centre of the chest. With abdominal breathing, you will feel your right hand moving up with inhalation and down with exhalation. There should be no tension in the abdomen Do not force the movement of the abdomen.
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