Find a comfortable position for our opening meditation.
So whatever upright position is most comfortable for you.
Closing down your eyes.
Healing the rise and fall of your breath.
You might even notice how your body is responding.
Making any adjustments to your comfort or your position.
You also might be noticing that things are starting to soften.
Can you start to feel your breath happening?
In the lower body.
A diaphragmatic breath.
You don't have to change your breath.
But just more noticing the breath happening here.
Transition to feeling the breath more happening at the rib cage.
Might you tune into that 360 degree expansion?
And gentle contraction of the ribcage.
Bring your awareness now to above the collarbones.
You may feel an upward movement here.
You can even sense the breath going in the nostrils.
And energetic.
Upward breath.
And then putting these all together for dhirga,
Pranayama.
The three-part yogic breath.
So with each inhale,
Touch base with each of those places.
And then same with the exhale.
Together,
Inhale,
Belly,
Ribcage,
Upper body.
Exhale,
Upper body,
Ribcage,
Belly.
Notice this subtle expansion and contraction with every breath.
And allow the breath to be smooth and easy.
It's okay if you're not really feeling it in any area.
You might just imagine.
Or notice when the breath passes through these areas.
And now with this next exhale,
Let go of that focus.
And come back to an awareness of you sitting in your spot.
Peaceful and grounded.
Now guide the breath to become fuller and deeper.
Breathe in.
Softly sigh it out.
Two more at your own pace.
Opening your eyes as you're ready.
I hope this opening meditation felt nice in your body and mind.
