Welcome beautiful soul.
As always it is such an honor to have you here and I want to celebrate you for showing up for yourself today.
In our practice today we are going to be focused on our breath.
An anchor that allows us to drop in to our body and into the present moment.
I invite you if you haven't already to close your eyes or just soften your gaze and with the next inhale breathing deeply through your nose and allowing everything in your body to just come alive.
And with the exhale pushing the air out through your mouth and feeling your shoulders,
Your jaw and your chest and every part of your body just soften and relax.
Breathing deeply again in through the nose,
Bringing in that life force energy,
Feeling your body come alive with that inhale.
Briefly holding at the top and again exhaling through the mouth and just feeling all of your body relax and soften.
Just do this one more time at your own pace.
Noticing how the body feels with the inhale and with the exhale.
In our practice today there are going to be moments that are self-led by yourself.
Moments where I will not be directly guiding you and it will allow you to truly strengthen your practice by being your own guide in your meditation practice.
So first I just want you to allow your breath to come back to its natural rhythm if you haven't already.
And I just want you to sit in this state just noticing the inhale and noticing the exhale.
No judgment,
No expectations of how it should or shouldn't feel.
Any time a thought comes in with every exhale you just feel it drift away like a cloud in the sky.
At any moment in your day you have the power to come back to the present moment by just connecting with your breath.
In stressful moments,
In busy moments and in quiet moments,
I invite you today,
Tomorrow and every day that when you're waiting in line you have a moment to yourself and you naturally instinctively reach out for your mobile phone for that distraction.
I invite you instead to reach for your breath,
Return to your breath,
Allow it to be your anchor,
Allow it to keep you focused,
To be your guide.
You can do it as simply as just noticing your natural rhythm or you can do a practice like box breathing which I would guide you through now.
And it's just simply breathing in for four,
Holding for four,
Breathing out for four,
And holding for four and continuing on again.
So let's do this together.
Breathing in for four,
Two,
Three,
Four,
Holding for four,
Two,
Three,
Four,
And out for four,
Two,
Three,
Four,
Holding for four,
Two,
Three,
Four,
In for four,
Two,
Three,
Four,
Hold for four,
Two,
Three,
Four,
And out for four,
Two,
Three,
Four,
Hold for four,
Two,
Three,
Four,
In for four,
Two,
Three,
Four,
Hold for four,
Two,
Three,
Four,
Out for four,
Two,
Three,
Four,
Hold for four,
Two,
Three,
Four,
Now in for four,
Count for yourself now.
I invite you to go a few rounds holding your attention yourself now.
Beautiful.
I invite you now to just allow your breath to come back to its natural rhythm.
This is a beautiful practice that I invite you to come back to every day.
It is going to help you build the discipline and the connection to your breath.
It is going to teach you how to find your groundedness and your center in any moment because your breath is the anchor that allows you to stay here in the present moment and whenever your thoughts drift,
The reminder is always to come back to your breath,
To feel the breath in and notice it with the exhale.
I want you to take one last deep breath and notice how you feel.
This is your reminder that your breath is always with you so use it,
Anchor to it and allow it to be the tool that guides you to your next level of consciousness.
Namaste.
