Before we begin,
I would like to thank you for giving yourself these few minutes.
Hi,
I'm Suvarna,
A psychologist from India.
Let's begin by finding a comfortable position.
Sitting on a chair,
On the floor,
Anywhere your body feels supported enough to soften.
Let your hands rest wherever they naturally fall.
And when you're ready,
Gently close your eyes.
Take a slow breath in.
And let a long,
Soft breath out.
One more time,
Breathe in gently.
And exhale,
Letting your shoulders drop a little.
Let your breathing settle into whatever rhythm feels natural.
No need to fix it.
No need to adjust it.
Just notice.
Now,
Bring your full attention to the sensation of the breath at the nostrils.
Notice the coolness as air enters while inhaling.
And this light warmth as it leaves while exhaling.
If there's a tiny tingling around the nose or the upper lip,
Let it be there.
If the breath feels soft or faint,
That's okay.
You're not here to breathe correctly.
You're here to notice.
Let your breath move all the way down into your body.
And rise all the way back up to the nostrils.
Feel the whole arc of one inhale and the whole arc of one exhale.
Now,
Imagine a simple wooden door.
A familiar,
Everyday door.
Nothing symbolic.
Nothing dramatic.
Just a door you open and close in everyday life.
As you breathe in,
The door gently opens.
As you breathe out,
The door softly closes.
Let the breath move the door.
Not you.
The door responds naturally to each inhale and each exhale.
Let the breath open the door.
Let the breath close the door.
Smooth.
Steady.
Predictable.
This imagery works because it gives your mind a clear beginning and ending to focus on.
The same way the breath has a beginning and an ending.
Follow the inhale.
Feel it travel in through your nostrils,
Down your chest,
Into your belly.
The door opens slowly with it,
Not wide.
Just enough.
Follow the exhale.
The breath rises back up and leaves your nose.
The door closes softly,
Like it knows its resting point.
Each breath is one opening.
Each breath of exhale is one closing.
Nothing forced.
Nothing controlled.
Just movement.
If your mind wanders,
And it will,
Simply return to the door opening and the door closing.
Whenever the thoughts wander,
Returning to the breath is the practice.
Now,
Let the image fade.
Let the door rest.
Bring attention back to your natural breathing.
Notice the belly.
Notice your shoulders.
Notice if anything feels a little softer,
A little steadier,
A little more here.
Now,
We are coming to the end of this practice.
Take one fuller breath in.
And let it go gently.
Wiggle your fingers.
Shift your shoulders.
Maybe stretch the face.
And when you're ready,
Open your eyes.
Thank yourself for practicing.
Anytime your mind feels loud or unsettled,
You can return to this simple rhythm.
A door that opens,
A door that closes,
And you in the center of it all.
Namaste.
