We work with extended exhalations to instill clarity and calmness.
Come to a comfortable seat or lie down.
Close or lower the eyes.
Be aware of your breath moving in and out.
Breathe in comfortably through your nose.
Exhale,
Open your mouth,
Let it out through your lips.
In through the nose.
Out through the lips.
In through the nose.
Out through the lips.
Let your breath go to a natural rhythm.
Breathing in and out of the nose.
See if you can discern the beginning of your inhalation.
The beginning of each exhalation.
Now notice the end of the inhalation.
And the end of your exhalation.
And let's work with extending your exhalations.
A comfortable amount in,
No strain.
Extending the end of the inhale.
A longer breath out.
Lengthening the end of the exhalation.
A comfortable breath in.
A longer breath out.
Lengthening the end of each breath.
Let there be a pause between the breaths.
A pause at the top of your inhale.
A pause at the end of your exhale.
Steadying and smoothing the breath out each time.
In through the nose.
As you get more comfortable,
Extend the exhale even longer.
A comfortable breath in.
A longer breath out.
A few more rounds.
In through the nose.
Out through the nose.
Lengthening the end of each exhale.
A pause at the top of your inhale.
A pause at the end of your exhale.
A comfortable breath in.
A longer breath out.
Let your breath go back to a natural rhythm.
Observe the quality of your breath.
The quality of mind.
Breathe in comfortably.
Feel completely.
When ready,
Move comfortably.
Let the light stick up in you.
