Hi.
Thank you for being here.
Please take a moment to land in your body.
Like a snow globe Feel all of the parts of you.
Land into now.
And as you feel yourself land in this moment.
Notice the support that you're on.
A chair,
A floor.
And feel that the support you're on is an echo of Earth.
Notice the steadiness.
And the consistency and in feeling that steadiness and consistency,
Can you allow your body to get a little bit heavier?
A little bit softer.
So that you can actually receive that support.
And just notice if you are holding anything.
Or carrying anything.
And if it's available to put it down for right now so that you can just be you.
We will enter presence through the doorway of breath.
Please know that in this practice,
The more natural you breathe,
The more effective it is.
So if you have the inclination to strive or to exaggerate Please let that go.
The first invitation is to remember that you have a diaphragm.
This beautiful dome-shaped muscle at the base of your ribs.
Responsible for respiration.
And simply by remembering that you have a diaphragm.
You might be more inclined to breathe into that space.
You'll feel your tummy expand as you inhale.
And your abdomen contract closer to your spine as you exhale.
Let's see if you can make it so that the bulk of your breath happens in your abdomen.
This abdominal breath is supremely grounding.
Keep that.
And we add balance.
Can you make it so that both sides of your breath are even?
So that the inhale and the exhale are of the same measure.
Some brains enjoy a slow and precise Count of four on the inhale.
And count to four on the exhale.
Other brains prefer a more intuitive rhythm.
Whichever feels most natural to you.
Do that.
Once you have that balanced rhythm established.
Can you slow it down by.
.
.
7% this balanced breath.
Creates a beautiful quality.
Of internal steadiness.
Which is supremely soothing.
To the nervous system.
So we've got diaphragmatic and balanced.
The next layer is to notice the transitions.
Between the inhale and exhale.
Exhale and inhale.
Can you make those transitions?
Gapless.
So that the inhale effortlessly pours into the exhale.
And the exhale.
Generously blooms into the inhale.
Becoming this ceaseless.
And seamless.
Primordial flow.
Here.
Is where you get to turn on your superpower of sensitivity.
Can you notice where there is texture?
In your breath.
Naturally from being alive.
There will be areas that feel rough.
Even bumpy.
Through your noticing.
Can you begin to smooth out your breath?
As though you were sliding your hands along silk.
You could even add the unctuous quality of oil.
Fluid.
Viscous.
So that anywhere there is sound.
Anywhere there is sensation.
You encourage your breath to glide.
Often.
The fruit of all of these attributes.
Is that the breath becomes so subtle.
That it becomes silent.
This is what we call.
.
.
Healthy breathing.
Without changing anything.
With a kind of reverence for the quality of your breath right now.
Keep all of that.
But guide your awareness into your navel center.
Just below your physical navel and then just in front of your spine in that space.
Enjoy three breaths.
Guide your awareness to the very edges of your nostrils.
In that space,
Enjoy three breaths.
Sweetly.
Guide your awareness to the point.
Directly between your temples.
And in that space.
Enjoy three breaths.
Land your awareness there.
In that point between your temples.
And as you rest your awareness in the midbrain.
Relax any technique with the breath.
Just let your body breathe itself.
And as you rest your awareness in that point between your temples.
Can you relax behind your eyes?
You might feel a kind of expansion.
Or the quality of spaciousness.
In that space with a fresh kind of curiosity.
Even wonder.
Notice your breath as if for the first time.
Sense into.
The infinite field interconnectivity.
From which your breath comes.
And to which your breath returns.
Each breath in is receiving.
Each breath out is an offering.
The most intimate exchange.
Of your life.
Can you use that?
As a portal.
To witness the supreme uniqueness.
Of this moment.
All of the choices.
All of the connections.
All of the constellations.
That led to now.
And in this fertile space of potential.
Is where you can plant your seeds of intention.
For this moment.
For this day.
As you move forward.
You can shine out any sunbeams of I love you's.
Radiate out any frequency of gratitude.
If it feels good,
You can place your left hand on your heart right hand on top of that.
And in that truly human way,
Breathe into your hands.
And please always know.
That everything in every way that you are is welcome here.
And as you feel that welcome,
Arrive in your field.
Let it inform all of your systems.
Enjoy a few more breaths of your own.
And as you feel ready.
You get to move into your day Thank you for being here.
