Rhonda Schaller © 2012 Reprint with permission
Rhonda.schaller@gmail.com
Tibetan Channel Breathing
When you are ready, close your eyes, and take a few deep breaths and begin to allow
yourself to relax. Very gently bring your attention to the point of entry of your breath.
Watch every inhale , breathe in through your nose, and exhale through your nose. And if any
distracting thoughts enter your head, let them go.
Very gently, don’t judge, just breathe, watching your breath as it enters into your body. And
as it exits your body. If you feel any tension, in your shoulders or neck, or in your back – feel
that your breathe is loosening any areas of tension.
And then when you re ready, we are going to focus the direction of the breathe for the
inhale and the exhale like this.
I would you like to imagine, as the breathe enters the body, it is going to be travelling down
the right side of body, right along side your heart, the right channel - as it goes down to your
stomach, to the area right below your belly button. Where it circles around to the left side.
And then on the exhale, imagine that the breath is travelling up the left side, rising up on the
left side, the left channel. So you will be breathing into and down the right channel on the
inhalation, and circle around so you are exhaling up and releasing the breathe as you exhale
up the left channel.
Let’s do this together for a few breaths. Let’s breath in, Inhale and imagine the breathe is
travelling down the right channel, bringing clear clean chi, energy and life force into the
body. Circling at the belly button, and exhale up the left channel , and out of the body.
Breathe in and into the right channel and then exhale up and out the left channel. Do this
silently to yourself for a few breaths. Imagine with each new breath you are breathing in
refreshing clean chi, clear light and life force energy through the right channel. And you are
exhaling you are allowing any tension or negativity anything that holds you back, hold you
in a destructive place, exhaling all tensions.
Breathe in and down the right channel, and breathing up and out the left channel. Do three
more breaths on your own.
And after the last breath that is down the right and up the left , just let your breath return to
normal for a moment. And now we are going to reverse the breathe, and we are going to
breathe down the left channel and up and out the right channel.
Breathe in, and imagine that you are breathing down the left channel, the left side of your
heart. And exhaling up the right side. Releasing any tension , any negativity. Breathing into
and down the left channel, bringing in life and energy. Releasing, exhaling up the right
channel letting go, letting go of tension and negativity.
Breathe down the left channel, circle at the belly button and rise up and exhale up the right
channel. And do that for a few breaths on your own. Breathing down the left channel, and
Rhonda Schaller © 2012 Reprint with permission
Rhonda.schaller@gmail.com
exhaling up the right. Continue do this one more time, one more breathe down the left
channel and circle, up the right channel. Then bring your breathing back to normal.
And now we are going to breathe down the center channel, imagine that with each inhale,
the breathe is moving down the center of the body, center of your heart. And when it
reaches to the belly it circles to the back of the body, and rises up the spinal column, along
your back and out the body. So you are breathing down the center channel, circling up and
out as the breathe rises up the spinal cord and out of the body. Releasing all tensions, all
negativity, allowing your energy with each in breath to be clear and energizing, freeing you
with each inhale and exhale of tension, unease, any negativity that resides in the body is
released with the breath.
So you are breathing down the center channel, exhaling up the spinal column, breathing
down the center channel, exhaling up the back. And again. Do this for 3 – 4 breaths on your
won. Imagine that you are breathing in clean clear life force, exhaling tensions, any
negativity anything that keeps you from being open and clear.
Breathe down the center channel, exhale up the back. 2 more breaths on your own. Then
bring your breathing back to normal . Just focus, keeping all of your attention on your
breath as it enters and exits the body.
Filling your abdomen with breath, with light with each inhale. Feeling the exhale release any
tension. Anything that is toxic within you. And just focus on the breathe filling your body.
Place the palm of your hand on your belly, and feel the breathe as it fills the belly. And as
you exhale, feel the gently exhale leave the belly. Then Place your hands back in your lap.
And bring your focus to that area between your eyebrows, your third eye and just imagine
as you breathe that there is a very bright light , a sphere of light at that place of intuition and
inner wisdom. And as you breathe, allow this light into your body , so it fills your head and
your neck. Breathing in and out , into your shoulders and upper torso filling with light. See it
flow down to through your arms to the palms of your hands.
Imagine the light flowing down all the channels of your heart, left right and center, your
spinal column as it flows down and fills your entire body. Imagine that this light is carried
on your breathe throughout your entire body. Into your legs and your knees and calves and
down to the soles of your feet. And just feel as you are breathing that your entire body is
filled with light.
Beautiful radiant light. You are completely filled and surrounded by this peaceful glowing
light and life force. Totally in-tune with your breath. You are one with your breath, calm,
peaceful. Part of everything that breaths and moves. Not separate but whole. You are one
with everything through your breathe. Just enjoy this relaxed unity, that is yours. Breathe.
Your entire being is filled with light, whole, relaxed, alive and vibrant. A few more deep
breaths, in and out. Enjoy this spaciousness that is your true essence. And then at the count
of 3, when you are ready you can open your eyes.
Rhonda Schaller © 2012 Reprint with permission
Rhonda.schaller@gmail.com
Beautiful Landscape – Release the Chatter
Get comfortable in your chair; loosen any tight or uncomfortable clothing. Take a few deep
breaths, let them out. Let your arms rest loosely at your sides, in your lap. Don’t worry if you
are doing it right nor not, just let it happen.
Remember you are developing a witness attitude. Just let it happen as it happens. Watch it
all happen, without judgment without worry. And bring your attention to your breathe.
Watch your breathe, as you inhale through your nose. Watch your breath as you exhale
through your nose. And just let yourself take a few deep breaths in, and as you do so allow
your eyes to close, and exhale slowly.
And just feel a pleasant wave of relaxation drifting into every part of your body.
It’s pleasant and comfortable for you to simply relax. Just let the strains and tensions of the
day to fall away with your breathe.
And take another deep breathe, and as you exhale let another wave of relaxation wash over
you. Drift from the top of your head all the way to the tips of your toes.
And just enjoy this pleasant feeling of total relaxation. Your muscles are relaxing more and
more. With each easy breath that you take. You will notice that with every breath that you
take, you are becoming more and more relaxed. More and more relaxed. You are becoming
loose and limber. You drift deeper and deeper into a state of total relaxation.
And just become aware of the muscles around your eyes and let those muscles relax.
Become aware of the muscles around your jaw, and let those muscles relax. Feel the
relaxation as it gradually moves into every part of your body. With the aid of your breath,
each breath, taking you deeper and deeper into a more tranquil state. More tranquil than
you were before, more relaxed.
Allow yourself to float deeper and deeper into this relaxed and tranquil state, where
nothing needs to bother you, nothing disturbs you. Every breathe allows you to go deeper
and deeper. Feel this pleasant wave of relaxation drifting into every part of you.
Every breathe, allowing you to go deeper and deeper still. Feel yourself completely letting
go into this wonderful, restful relaxation. Every nerve and cell in your body relaxing.
And breathe deeply.
And now imagine, form a picture of yourself at the top of a very beautiful mountain top. You
are in a nature, on a hilltop or mountain top, the most beautiful hilltop you’ve ever seen. The
most beautiful landscape that you’ve ever experienced. And allow yourself to feel the
luxurious earth and grass, stones beneath your feet. As you look down this gorgeous view
imagine it, create this picture.
Rhonda Schaller © 2012 Reprint with permission
Rhonda.schaller@gmail.com
There is a magnificent garden down that hill, and you notice that it is full of beautiful
flowers trees, perhaps there are sculptures or temples. Allow this beautiful garden, this
beautiful view to form of its own accord. There is a fountain and you c can hear the sound of
the water, drifting up the hilltop. And you decide to go down and sit there, meditate there
and deepen your sense of being there.
You place your hand on top of a carved walking stick, beautifully carved walking stick and
you go down to the garden below. With each step you take down the hillside, you slowly
make your way to t he bottom to the garden. To the fountain, to the benches.
Flowers and light greet you. You step into this garden and feel the sunlight on your face, the
warmth spreading throughout your body. Allow the scent of the flowers on the breeze to fill
your nostrils. Feel the beauty that is all around you, and the peace of mind and the quiet
sounds of nature. Sounds of water, soothing you, lulling you. Relaxing you.
Allowing you to release any stray thoughts or work stress, worries that you might have.
Now allow the picture to change. And picture yourself sitting on this beautiful bench. And
the top of your head opens. And a flock of birds, a flock of birds that represent all that
chatter, fears and doubts. Fly up and out of your body and away from you.
The space behind your ears in the back of your head also opens in this magic garden. And
thousands of birds are released; incessant chatter, aches and pains, worries and tensions all
fly up and away from you. Allow the birds that are released from your head and your mind,
allow them to symbolize all that chatter that makes you crazy.
Imagine that all of these birds lift off with all of your distracting thoughts in tow. Releasing
you, freeing you.
And take a deep breath, and continue to release what you do not need. With every breathe,
relax deeper into this beautiful scene, and allow the birds to take flight taking all the chatter.
Feel the serenity that is your birthright, the relaxation of deep beauty and peace that lives
within you.
Breathe. Release. Deepening. And when you know it is time to leave this special garden, this
place within you, imagine that you are walking back into the present moment. Allow your
breathing to bring you back, allow you breathing g to be your guide.
Gently take a few deep breaths, in and out and pause for am moment. Remember that you
can return this place at any time that this peace and calm that you feel is here whenever you
need it. Your breathe will bring you back. Feel the rightness of this process as it flows within
you.
And when you are ready, you can open your eyes.
Rhonda Schaller © 2012 Reprint with permission
Rhonda.schaller@gmail.com