Hey there!
For today's session,
Let's find a little steadiness using the rhythm of our breathing,
Using the breath as an anchor to return to.
Settle into a comfy position.
Let your body be supported by whatever is beneath you.
No need to adjust or perfect anything,
Unless you want to.
Allow your eyes to soften their gaze,
Or close them if you'd like.
Take a slow breath in,
And a long,
Easy breath out.
Again,
Inhale,
Steady and unforced,
And exhale,
Letting the body soften just a little more.
There's nothing you need to do with the breath right now.
Simply allow breathing to happen as it always does.
Begin to bring your attention to each inhale and each exhale.
Notice where you feel it most clearly,
At the nose,
Or the chest,
In the ribs,
Or the belly,
Or anywhere else.
Wherever the breath is most noticeable for you,
Let that be your anchor.
As you inhale,
Feel the breath arrive.
As you exhale,
Feel the breath leave.
That's all there is to it.
Breath coming in,
Breath going out.
Inhale,
Notice the beginning of the breath.
Exhale,
Notice the end.
Allow each breath to just be as it is.
If it feels comfortable,
Begin to notice the pause,
The brief moment at the end of each inhale,
And the natural pause at the end of the exhale.
Let your awareness move with this rhythm.
Breath coming in,
Pause.
Breath going out,
Pause.
In,
Pause.
Out,
Pause.
And even if your mind starts to wander off a little,
The breath becomes a place you return to again and again.
Nothing else you need to focus on.
Just this breath.
And this one.
As you continue breathing,
Notice how steady this rhythm is.
No matter what thoughts come and go,
The breath keeps moving.
Let it remind you that steadiness is already here.
When you're ready,
Begin to widen your awareness,
Noticing the space around you,
The sounds,
The smells,
The temperature.
Take one final slow breath in to end this session,
And a long breath out.
Keep this steadiness with you,
Or simply come back to your breath when you need.
And until next time,
Have a good one.
