Good morning and welcome to this new day.
This practice this morning we're going to observe our breath,
To just take note of how we're breathing,
To make adjustments so that you can feel really good today,
So that you can fill your lungs with that all-important oxygen,
Getting the best for you and feeling calm,
Relaxed and at ease.
So whatever position you're in right now,
Whether you're lying down in bed,
Whether you're sitting up in a chair,
Sitting on the floor with your back nice and straight,
Wherever you are,
That's fine.
Just allow yourself to lengthen the spine,
To feel relaxed,
At ease and at peace,
Because this is a new day,
A day full of opportunities.
For now,
I want you to turn your attention to yourself,
And as you turn your attention to yourself,
I want you to begin by observing your breath.
Just notice,
Don't try to change anything,
But just notice the breath coming in.
Are you breathing through your mouth?
Are you breathing through your nose?
Notice how the air comes in,
Travels down into your lungs,
And then notice how the air comes out,
Again,
Whether you're breathing through your mouth,
Through your nose.
Notice how deep your breath is,
How shallow.
Just slowly,
Without any judgement,
Just notice the breath,
And as you begin to notice,
You can notice those tiny changes.
Those tiny changes can make quite a difference,
You see.
So now that you have observed your breath,
I want you to now breathe in through your nose,
And out through your mouth.
Breathe in through your nose,
And out through your mouth,
And just keep that going,
That nice,
Rhythmic breathing.
No judgements,
Just breathe,
And as you breathe,
You may notice the air as it comes in through your nostrils.
Just notice if it's even on both sides of your nostrils,
Or whether there's one dominant nostril that seems to take in more air than the other.
Can you notice the temperature of the air coming in versus the air that comes out?
Be interested,
Be curious,
No judgements,
Just observing.
And then what does it feel like?
The air enters the body,
Down the throat,
Into your lungs,
And as your lungs inflate,
How does that feel to you?
No judgements,
Just observing.
Do you notice the rise and fall of your chest?
Do you notice your belly moving?
Are you breathing into the sides of your ribs?
Are you breathing into your back?
Again,
Just notice,
No judgements,
Just notice.
And as you keep breathing,
Gently,
You may have noticed that your breath is slowing down,
And it's doing that all by itself.
As you relax more,
Again,
Just noticing,
Observing,
No judgements,
Just observing.
And as things slow down,
I wonder now if when you breathe in,
You can again keep breathing in through your nose,
But now begin,
If you haven't already,
To breathe out through your nose.
Again,
Just no judgements,
Just observe,
Observe how it feels.
What temperature the air is as it moves through your nostrils,
Into the lungs.
And what temperature the air is as now you breathe out through your nose.
What difference does that make as you slow down?
Observing,
No judgements,
Just keep that breathing going,
Enjoying this time,
This time just for you,
With no judgement,
Just you and your breath,
Breathing into this new day,
Enjoying that breath,
Feeling safe,
Secure,
With no judgement.
And when you're ready,
When you've had enough time,
You can decide,
When you open your eyes,
I'm going to allow the music just to play for a few more minutes.
And in that time,
You can slowly bring yourself back to full awareness,
With no judgement.
I hope you have a great day.
