The purpose of this practice is to relax into a feeling of effortless ease and flow,
Using the felt sensations of breathing as a means.
Find a comfortable position and lightly close your eyes.
Rest your hands on your lower abdomen or in your lap.
Soften and relax your hands.
Relax your shoulders down.
Imagine a string attached to the top of your head,
Drawing your spine gently upright.
Tuck your chin just slightly,
Gently lengthening the back of your neck.
Lightly close your lips and breathe in and out through your nose only.
Soften and relax your tongue.
Focus on feeling the sensations of breathing in your lower abdomen.
So everything else fades to the background,
And you are only aware of the sensations of breathing in your lower abdomen.
Notice the gentle expansion of your abdomen as you breathe in,
And the gentle relaxation inwards as you breathe out.
If you notice your mind has wandered,
That's okay.
That noticing is an important part of the practice.
When you notice distraction,
Gently release whatever grabbed your attention and return to feeling the sensations of breathing in your lower abdomen.
Allow your exhalation to gradually lengthen so it becomes significantly longer than your inhalation.
Allow your breathing to become quiet,
Subtle,
And soft until it dissolves into a felt sense of being.
Simply being.
If you need to refresh your attention or if you get distracted,
Gently return to feeling the subtle sensations of breathing in your lower abdomen and allow your exhalation to be long,
Slow,
Subtle,
And soft until the breath dissolves into a felt sense of being.
Simply being.
When you are ready to finish,
Slowly open your eyes and become aware of the feeling of the space all around you.
Notice the details of your environment with fresh eyes.
Take a few slow,
Deep breaths with your eyes open,
Bringing the feeling of effortless ease and flow into your life.
Thank you for your practice.
Well done.
Namaste.
Namaste.
