Good morning.
Go ahead and find yourself a comfortable seated position.
Either seated in a chair,
Maybe on the side of your bed.
Or preferably seated on the floor,
If that's accessible to you in a cross-legged position.
Sit however feels most comfortable.
And honest for you right now.
It doesn't need to look any certain way.
Extending your spine tall.
Feeling some dignity in your body.
Allowing your hands to rest wherever they land.
Bring your eyes gently closed.
Just softening them towards the ground,
If that's.
.
.
More accessible for you this morning.
And just tune in to the weight of your body.
To relax in any particular way,
Just noticing gravity.
Noticing how gravity already has you.
Your sit bones pressing down.
The weight.
Your body,
The heaviness.
Om.
This beautiful body that you inhabit.
Healing.
Your hands resting there.
On your thighs.
Your jaw.
Allowing it to settle.
Noticing what you are already holding this morning.
Maybe you had a restless night of sleep.
Maybe you had a restful night of sleep,
Just allowing that to be present here in this space.
Beginning to tune in to what is alive here in this moment without judgment.
Gently drawing your attention to your breath.
Feeling the natural rhythm of your breath here.
Letting your breath be ordinary for this moment.
You don't need to shape it.
Just witness what your body is already doing.
Its natural state without.
Intervention from you.
Noticing as the inhale arrives and the exhale.
Leaves.
For healing this.
Natural flow.
Of the life-giving oxygen moving in and out of you.
Now begin to deepen into a bit of a rhythm with our breath.
Bringing both hands onto your lower belly.
Beginning to breathe in through the nose.
Slow,
Gently.
Letting the belly push into your hands.
Feeling as your diaphragm expands or comes in.
Fall.
Exhaling through the nose.
1,
2,
3,
4 Five,
Six,
Letting the belly fall back towards the spine for a count of six out.
Breath in through the nose,
Two,
Three.
Four,
Feeling the ribs expand.
Exhaling deeply.
Was a tube.
Six.
Slow and unhurried like water finding its way in.
Two.
Three.
Four.
Out.
Two.
Three.
Four.
5,
6,
Expanding through the belly,
2,
3,
4.
Relaxing.
Through the diaphragm too.
5.
.
.
6.
.
.
Yeah.
Fun.
Sex.
And two.
5 6.
Continuing on your own,
Focusing your attention on the inhale for 4,
3,
2,
1.
Exhaling out the nose for six.
In for four,
Out for six.
Letting all of your awareness just rest on the gentle counting.
Of a four-part inhale,
A six-part exhale.
The mind is wandering,
Coming back to the foreboding now.
Six part exhale.
Into.
How to.
Six.
It.
Fine.
Sex.
Nyeh.
4,
Ahhh,
2,
3,
4,
5,
6,
Letting it happen through you.
And now I'll extend the exhale for a little bit longer,
Extending the exhale to a count of eight.
So into.
3,
4,
2,
3,
4.
Fuck.
Sex.
And two.
5 Sex.
Seven.
Continuing on your own,
Deep diaphragmatic breaths.
In and out through the nose.
Count of four and.
.
.
To fade out.
Resting your awareness here on the breath.
Dropping into this present moment.
Resting your awareness gently.
Or parted nails.
8 part exhale.
Anchoring yourself here.
In this present moment.
And your breath.
Beautiful.
And now that the body has been brought into a state of safety.
We're going to shift our breathing pattern just a bit.
Wake you up.
You into a state of clarity and focus before you.
Who will be practicing.
Two part inhale,
One part exhale.
In through the nose,
Down into the belly,
Then rise up into the chest.
Letting it out the mouth with a sigh.
Ah ah Nice strong breasts.
Sigh.
Now take a big breath in through the nose,
All the way up to the top,
All the way.
Fill your whole body with oxygen.
Hold at the top.
And let it out with a sigh.
Allowing your breath to return back to its normal rhythm in and out through the nose.
Back into that state of safety,
Of clarity.
Feel yourself here in this present moment.
Noticing what do you feel?
What do you feel now?
What do you think?
What do you feel in your body?
Your chest.
Behind your forehead.
On your shoulders,
What do you feel?
You don't have to put any words to any of these feelings,
Just allow them to be here,
Feel.
The texture.
Alive in your body.
Allow your breath to be present here with those feelings.
Now slowly,
As you feel those feelings.
I need some gratitude for this beautiful body that you inhabit.
And some gratitude for all that this body brings you,
All that this body allows you to do.
Bring a gentle smile to your face as you feel into this gratitude.
That gratitude to permeate outward.
Feeling your being here.
Before you move into your day,
Allow it gratitude to be.
Dominant.
Not each breath allowing that gratitude to spread.
Gently opening your eyes.
Sending some love and gratitude to the space around you.
Feeling gratitude.
For the space around you.
Welcome to you.
Feeling some excitement and gratitude for your day ahead.
And thanking yourself for taking this time today.
You are loved and you are love.
Be well.
Enjoy your day.
