Welcome to a fresh new day.
Visiting your breath at the start of the day will help you set the tone for whatever awaits you.
To meet the demand of the day ahead in a centered and clear headspace,
Let's get into a practice that will deliver you there.
To begin,
Find a comfortable seat.
Sitting upright,
Assuming a pose of alertness to start properly awakening the body.
Once you're there,
You can choose to either close your eyes or fix your gaze onto a point on the ground.
Here,
Bring one hand on your lower belly and one hand in the middle of your chest,
Beginning to breathe in through the nose and out through the mouth.
Start by breathing into the lower parts of your belly,
Inhaling into the palm of your hand,
And the lower hand.
Breathing into that space underneath the belly button,
Expanding the belly,
Feeling a slight stretching of your insides.
Then here,
Direct your breath towards the middle of your chest,
Beginning to expand the chest with every inhale.
Direct breath to expand that space in between your clavicles.
Guide breath here to expand the sides of your body,
Sensing how your rib cage moves in an outward motion and how it contracts with the exhale.
Here,
Visualize the breath filling up your back body.
When you inhale,
Sense your back expanding.
Sense breath filling up the space of your back.
Slow and full inhales and long exhales through the nose.
As you continue,
Keep my voice in the background of your awareness and simply land fully on the current experience of breathing.
Going into a breath hold,
Inhale full deep breath here and let it travel from lower belly,
Expand mid-body,
Reach your collarbones,
Fill up until full capacity and hold for 5,
4,
3,
2,
1,
Exhale.
Once more,
Inhale,
Allow breath to travel from the bottom part of the body,
Reaching up,
Expanding the torso fully,
Inhale a little more and hold 5,
4,
3,
2,
1,
Exhale.
As the shoulders soften down,
Allow yourself to fully arrive here on this morning.
Gently straighten your spine as you sit.
We'll be breathing here in and out through the nose.
The inhale happens passively as your body will naturally try to gather oxygen to keep you alive and the effort will be on the exhale.
Now,
Allow the exhale to come from the lower belly,
Drawing your belly button towards your spine,
Bringing navel towards lower back.
Go in through the nose and sharp out the nose.
Inhales are full and slow,
Exhales short and sharp.
It might help you to engage the core into the process of breathing here.
Stay with it for a few more breaths and try out how it feels to pick up the pace a little,
Increasing the heat here and let it go.
Last breath together,
Full deep inhale in through the nose,
Fill up,
Part your lips and let it go.
Let whatever you do moving forward today to arise from this very state of connection you've just created for yourself.
