Find a comfortable posture,
Whether you want to sit in a chair or in the ground,
Or perhaps you want to lie down.
And this is an invitation to let the mind rest,
Listening to the sound of the ball and settling in today's practice.
Start with the alignment of the body.
Step one,
Get the alignment of the body right,
And that might mean you just kind of shift around a little bit.
So the body is supported,
At the same time attentive and open.
And notice how you don't necessarily need any instructions,
Actually it is the opposite.
Just tune into the wisdom of your own body.
Feel the alignment,
Whether you're sitting or lying down,
An alignment which is aware and open.
Step two,
Is to relax into the alignment.
So notice parts of the body that you could soften or relax more.
The body is still attentive,
But notice you can hold yourself less effort,
And you might feel breathing.
Notice the movement of breathing.
So welcoming breathing into your practice.
And at this point,
Notice if you could just allow the breath to be less controlling,
More of a relaxing and allowing.
The breath just simply breathing your body.
Notice how your breath is happening in the present moment.
Please stay with the breath.
It's really subtle,
But if you can bring a light constriction into the back of the throat.
Think like two or even one out of ten,
It's really light.
Just the sweet sound of the Ujjayi breath.
Notice as you do so,
The breath naturally starts to slow down.
Perhaps at this point,
The mind starts to slow down.
Simply rest your attention on the subtle of sound and feeling of your breath.
Breath,
Breathing your body.
And stay with the light constriction at the back of your throat,
Through the nose.
Exhale and let the breath come out.
And through the nose,
Please breathe in for a count of four.
And out on a count of four.
Breathing in,
In a count of four.
Simply out on a count of four.
Super soft and relaxed.
Breathing in,
Breathing out.
Inhale,
Body is awake and open.
Exhale,
Feel the body relaxing.
Just keep going at your own pace.
Breath breathes into your rhythm.
Simply enjoy feeling your breath.
Life is happening in the present moment.
Present moment,
The only moment.
Just a few more moments here.
Resting your awareness in your breath.
Inhale for four.
Exhale for four.
Inhale for four.
And exhale for four.
The next time you breathe,
Just let go of this technique of counting your breath.
And simply let the breath breathe the body and return to the natural feeling of breathing.
Letting go of this technique and coming back to the natural rhythm of your breathing.
Again,
Without any control,
Notice the sense of pausing.
Allow the breath to relax your body.
Let your attention rest on your breath.
And just check in the quality of sound for a moment.
Notice the movement of sound.
Sound happening in the present moment.
Stay with a light feeling of breathing.
And check in with the sensations of your body.
Noticing the sensations and feeling in your body.
What's the feeling like today in your body?
Feeling your breath.
Feeling the sensations.
And feeling your body.
And notice what's present in the moment.
What it's like to experience a pause in your busy mind.
How does it feel to pause in your busy mind?
Again,
Let your breath ground attention in the present moment.
Just stay with a light feeling of breathing.
And just checking what's present in this moment now.
Perhaps there is something tugging at your attention.
Something that you could perhaps tend to offer a little compassion to.
No problems.
Just offer your compassion to that part of you.
And notice how your heart feels today in this present moment.
Connect to the feeling of your heart.
Connect to the sensations of your heart.
And just peacefully resting your attention on what's present.
Resting awareness in the present moment.
Present moment.
The only moment.
And gently come back to the feeling of your body.
Feeling the posture or the way that you've been sitting or lying.
Perhaps there's a change of the posture.
From the body,
Please feel the space in all directions around you.
Notice the space in front of your body and behind the body.
Feel out to the left side and to the right side.
Above and below.
Feel out in all directions of your body.
And once again,
Let the sound of the ball settle you into this moment now.
And it feels right for you.
You might want to blink your eyes open and close a couple of times.
To come back to a seeing space around you.
And when you're ready,
You could lift off the gaze and relax.
Thank you so much for practicing with me today.
Namaste.
