As we begin find a position that feels natural and comfortable for you.
If it feels right then it is right.
So let your spine be straight yet relaxed and if you haven't already gently close your eyes or soften your gaze.
Take a deep steady breath in and as you exhale slowly allow yourself to settle fully into this moment.
Just breathe and become aware.
Okay allow me to guide you with a few grounding breaths.
Inhale slowly through your nose.
No need to force it.
Just let the breath flow naturally and exhale through your mouth.
Smooth and steady.
Excellent.
Okay inhale again through your nose.
Slow and easy.
Feeling yourself as much as feel comfortable and exhale gently through your mouth.
Long and controlled.
Okay one last deep inhale through the nose.
Steady and deliberate and as you exhale through the mouth feel yourself settling fully into the here and now.
Breathing is something we do all the time often without thinking and yet when we bring conscious attention to the breath something shifts.
Time shows that slow intentional breathing helps calm the nervous system.
It signals safety to the body.
It reduces stress,
Steadies emotions and brings us back into the present moment.
So this practice isn't about controlling the breath.
It's about listening to it.
Allowing it to become an anchor when the mind wanders or when emotions feel intense.
This is your time to slow down,
To reconnect and to come home to yourself.
So let's explore conscious breathing.
When you breathe in and know that you're breathing in.
When you breathe out and know that you're breathing out.
It's a technique to fix or change anything but it's a way of being present with whatever is here.
The breath allows us to meet emotions without resistance.
To feel without being overwhelmed.
To stay with the experience rather than run from it.
With each conscious breath the body softens,
The mind steadies and space opens.
So the intentions for this practice to bring gentle awareness to the breath.
To allow emotions to be felt and breathe through.
To use the breath as an anchor into presence and calm.
So let's open ourselves today to the breath,
To the body and to the quiet strength that comes from simply being here.
Let us continue noticing the breath.
Not changing it,
Just noticing that it's happening.
To take a slow steady breath in and a smooth unforced breath out.
There is nothing to fix,
Nothing to improve,
Nowhere else to be and really how could there be?
You chose to be here so let's be here.
Let's be in the now.
Now gently invite the breath to become conscious.
Breathing in,
Know that you're breathing in.
Breathing out,
Know that you're breathing out.
That's it,
Excellent.
No pause,
No holding,
A continuous natural flow.
Let the breath continue in its own rhythm.
Easy,
Steady,
Just as it is.
The breath is doing what it knows to do.
Your only task is to stay with it and whatever you notice,
Sensations,
Emotions,
Thoughts,
Allow them to be present.
Nothing is wrong,
Nothing needs to be pushed away.
When fear is here,
No fear is here and if calm is here,
No calm is here.
Conscious breathing isn't about removing what's here,
It's about staying present with what's here.
So breathing in,
I know I'm breathing in.
I'm breathing out,
I know I'm breathing out.
Let the breath ground you.
Let it steady the body.
Let it soften the mind.
Now allow the breath to become slightly deeper.
Breathing in,
Knowing you are breathing in.
Breathing out,
Knowing you are breathing out.
With each inhale,
Silently notice,
Breathing in,
I am here.
With each exhale,
Breathing out,
I am here.
Just this breath,
Just this moment.
Breathing in,
I am here.
Breathing out,
I am here.
And notice this,
You are here,
You are breathing.
This moment is unfolding on its own.
And if the mind wanders,
Acknowledge it and return.
Breathing in,
I am here.
Breathing out,
I am here.
Again and again,
To the simplicity of conscious breathing.
Life does not need to change for you to remain grounded.
People,
Situations,
Emotions,
They can all move.
You stay here.
Breathing in,
I am here.
Breathing out,
I am here.
Now allow awareness to gently widen.
Feel the breath,
Not just in one place,
But throughout the body.
From the head,
To the shoulders,
The chest,
The belly.
All the way down through the legs and feet.
Breathing in,
Know you are breathing in.
Breathing out,
Know you are breathing out.
Notice how conscious breathing creates space.
Space around effort.
Space around doing.
Nothing needs to be pushed away.
Nothing needs to be added.
With each inhale,
Feel presence filling the body.
Steady,
Grounded,
Alive.
With each exhale,
Allow that presence to expand.
Quiet,
Open,
Connected.
Without trying to help or fix anything.
Allow this grounded presence to flow naturally outward.
Know this,
Your presence matters.
Your willingness to stay matters.
Experiences will come and go,
Thoughts,
Sensations,
Emotions.
But the breath remains.
Presence remained.
Rest here.
Trust the steadiness that is already within you.
As we come toward the end of this practice,
Stay with the breath.
Nothing to complete.
Nothing to take with you.
Just this breath.
Just this moment.
This practice was not about controlling the breath.
It was allowing it to become an anchor.
When the mind feels busy or emotions feel strong.
The breath is always here.
It belongs to you.
Not something to control,
But something to return to.
When life feels loud,
The breath remains.
A steady anchor.
A calm within the storm.
So let's take three conscious breaths together.
Breathing in.
I know I'm breathing in.
Breathing out.
I know I'm breathing out.
Excellent.
Breathing in.
I know I'm breathing in.
Breathing out.
I know I'm breathing out.
Breathing in.
I know I'm breathing in.
Breathing out.
I know I'm breathing out.
And remember this.
The breath is always with you.
And it can bring you home.
You are loved.
And you are enough.
