Thank you for being here.
Please find a comfortable position.
Make it so that you feel grounded.
And that your spine has length and integrity.
That your posture has a quality of dignity.
And from this grounded and tall place.
Then just start to bring your awareness to your breath and remember that you have a diaphragm.
This beautiful.
Dome-shaped muscle.
The base of your ribs.
Invite the breath to be a little bit deeper.
So that it fills into that space.
We'll use a practice to invoke.
And inspire.
Steadiness.
And calm.
I'll use a gentle count of four on the inhale.
Count of four on the exhale.
This balanced breath creates a beautiful quality of internal steadiness.
Please exhale everything.
And breathe in for four.
Four.
Breathe out for four.
For.
Inhale.
4.
Exhale.
4.
Smooth breath in.
Four.
Gentle breath out.
Two.
Three.
Four.
Breathe in.
Three,
Four,
Breathe out,
Two,
For.
Deep breath in.
4.
Smooth breath out.
2.
Three,
Four,
Breathe in.
Breathe out Smooth as you can in.
Smooth as you can out.
And abdominal breath in.
Allow your body to get softer out.
Breathe in.
Exhale.
Breath in.
Honest breath out.
Continue at this pace.
And as you're breathing out,
See if you can allow your being to be a little bit heavier.
As you breathe in.
Allow the inhale to gently fill you.
If there's any inclination to strive or to exaggerate the breath at all,
Let that go.
And in your next few breaths see if you can make it more natural.
With even less effort.
Enjoy three more breaths like this.
And take your time and be gentle in your day.
