Hi,
I'm Anz.
Welcome to practice.
This will be a short and sweet meditation to bring awareness to breath as a means of centering the mind and restarting the day with a renewed sense of energy and enthusiasm.
So find a place that's comfortable to sit.
This can be on a cushion,
On the floor,
Even on a chair.
And take a moment to feel the feedback response of pressure of the support from whatever you've chosen to sit on.
And can you soften a little bit more into that support?
And then bring your awareness to the breath as it enters in through both nostrils.
Can you widen the nostrils a little bit and start to draw more air in through widened nostrils?
When the exhale comes,
Softly part the lips and let the breath travel out through the mouth.
Same thing about two to three more times.
Widening the nostrils to welcome in a little bit more air.
And then exhale this soft release through the mouth.
Final round.
When you're ready,
Widening through the nostrils,
Breathing in deeply and exhale out through the mouth.
Then let the breath travel gently in and out through both nostrils.
And as you do this,
Can you slowly soften the jaw by gently sliding the lower jaw side to side as if the jaw is like this joint that we're trying to oil up.
So even slower than you think,
Moving the jaw so it can glide side to side.
And then find a place where the jaw can hang freely in a place that feels like centre.
Perhaps swallowing to soften the root of tongue.
On your next exhale,
Can you let the forehead soften?
Imagine the shoulder blades,
These downward pointing triangles just sliding down the back.
And as the shoulder blades slide down the back,
The chest opens in response.
So perhaps imagining a lightness to the chest or a bright light spreading a bit more space in the chest.
Creating this sense of openness,
Of lightness.
Creating space to hold it all,
Everything that your day has in store for you.
Just creating a little bit more space with the breath.
Perhaps imagining this light at the chest or sensing into how it might feel if there were more space and less tension in the chest.
Just a short while longer here.
And then bringing your awareness back to the nostrils once more and taking a longer deeper inhale through the nostrils.
And exhale,
Sigh out through the mouth.
Let's take another one or two if that felt good for you and nourishing.
Breathing in through the nose.
Through parted lips,
Soft exhale.
Final round and perhaps there's a horse's breath here where the lips come together and it makes a sound a little bit like this.
And then starting to bow the chin down towards chest,
Softening the gaze open to the floor.
And slowly lifting the gaze to welcome in the rest of your day.
Thank you for joining me,
Go gently and see you soon.
