Welcome.
I'm glad you're here.
This practice is designed to help you settle more deeply into calm.
It's a gentle,
Slow and steady practice and it does not require any effort.
You don't need to focus.
You don't need to get it right.
Simply follow the rhythm of your breath and let the exhale do the work for you.
So when you feel ready,
Find a position that feels comfortable today.
You might sit,
Recline or lie down if you prefer.
Support yourself however you need so your body does not have to hold itself up.
If breathing through your nose feels comfortable,
Please use that.
If not,
Breathe in whatever way feels easiest.
Take a moment now to arrive.
Feel your body sinking into your supports.
Allow your shoulders to drop.
Today we're going to work with one simple breath pattern.
A natural inhale,
A longer,
Slower exhale and a complete release at the end of the breath.
We'll explore this slowly and with plenty of space.
So whenever you feel ready,
Take a gentle breath in.
Let the exhale leave your body softly.
Another soft inhale when you're ready and a comfortable exhale,
Feeling the breath ease out.
One more inhale when you're ready and then exhale.
Let your body settle a little more with each breath.
We're now going to explore letting the exhale take slightly more time.
Not forced,
Not measured,
Just a slower,
Longer release.
So when you're ready,
Take a natural inhale and a slow exhale,
Letting the air drift out at its own pace.
Again,
Inhale gently,
Exhale slowly.
Imagine the breath leaving with a sense of quiet.
Exhaling unhurried,
Letting the breath finish when it will.
Taking a moment to rest here.
Now allow the breath to empty fully,
Not to the point of strain,
But just to its natural end.
So when you feel ready,
Take a soft inhale,
Longer exhale,
Letting the breath fade until it stops by itself.
Noticing the stillness at the end before the next inhale begins.
In your own time,
Another gentle inhale,
A long,
Complete exhale,
Waiting for the next breath to arrive on its own.
And again,
Inhaling softly in your own time,
Exhaling fully,
Allowing the stillness.
Take a moment to rest here.
Settling into a gentle rhythm now,
Natural inhale,
Long,
Slow exhale,
Complete release,
And then a quiet moment before the next inhale arrives.
Staying with this pattern for a few rounds now.
Inhaling,
Long soft exhale,
Stillness.
Allow the exhale to take you downward into steadiness.
Let the body rest and the mind soften.
Allow your breath to guide your system into ease.
When you feel ready,
Let your breath return to its natural pace.
Notice how you feel now compared to when you began.
Even a small shift is enough.
When you feel ready,
Let your breath return to its natural pace.
Take a moment to how you feel now compared to when you began.
Remembering even a small shift is enough.
When you're ready,
Take a slightly deeper inhale,
A soft,
Complete exhale.
Gently move your fingers and toes.
Let your eyes open if they've been closed.
Thank you for practicing with me.
