So,
Tuning your attention,
Not only towards your breath,
But towards your body.
Letting your mind begin to relax and unfurl.
Noticing how it feels at the back of your brain,
Where the brainstem is.
And just letting the flow of your breath begin to create some relaxation and softness at this root part of your brain,
The oldest part of your brain,
The most instinctual part.
Let the sound and the sensation of breath start to create a feeling of calmness and serenity.
As you begin to relax your senses,
Your sight,
Your hearing,
Your taste,
Your touch,
Your smell,
Just letting all of your sensory awareness begin to soften and become receptive.
And as you do that,
And as you feel your breath naturally deepen into the heart,
Down into the belly,
Just begin a gentle scan of your body,
Noticing anywhere that's holding tension.
And begin to let that tension unfurl.
Using the flow of breath to create space and deep relaxation.
Breathing in,
Breathing out,
Softening the body.
And if you need to make any movements,
Or stretches,
Or adjustments,
Or sounds,
Just keep allowing the wisdom and intelligence of your body to guide you in this softening process.
Listening,
Allowing,
Being aware of and in deep acceptance of your surroundings,
Your body.
And then taking your next few breaths right into your heart,
Letting your heart relax open,
And calling up a sense of gratitude.
With each breath,
Allowing your awareness to expand into a feeling of all that you have in your life that you're grateful for.
And letting the warmth of your heart and the strength of your gratitude resonate into all the cells in your body.
And we're going to take some long,
Deep breaths of gratitude,
So staying with the focus in the heart.
In,
Two,
And hold,
Lift it up,
And out,
Two,
Three,
Four.
Here we go.
Inhaling,
Letting the heart open,
Drawing the roots up.
Exhaling into stillness,
Letting it all go.
So take this next one in and hold it.
Raise it up from the roots.
Let your awareness expand into nothing,
And we'll let it out in three,
Two,
One.
Relax,
Let your breathing return to normal.
Let your body flow like the waters,
And then we go.
And now we're gonna pick it up.
Oh,
Yeah.
Two more.
Take this next one in and hold it.
Let the chi flow through your body up into the sky.
Let your being relax into emptiness as you exhale and hold your breath out.
Oh,
Yeah.
Returning to normal breath on your own time when your body wants to take you there.
Enjoying the emptiness,
Relaxing into stillness.
So getting ready for the last round of breath,
Going back to the slow breathing style.
Three,
Two,
Ah.
Final few rounds of slow breaths to end in three,
Four.
Last one all the way in and out.
Breathe.
Let your awareness expand into the greatness of the sky.
And when you're ready,
Exhale into the emptiness.
And as you commune with the emptiness,
Just coming back to gratitude.
Feeling unconditional love and acceptance of life.
Knowing that in the deepest place you are peace.
You are serenity.
You are stillness.
You are stillness.
Take it now.
So just taking some moments to come back,
Back into the body.
Noticing sensations,
Gentle stirrings of the muscles and the bones.
And as we began just coming back in tune with gratitude.
For all that happens so that we can experience life.
And if you've been laying down,
Just slowly working your way to one side,
Coming back to sitting.
Finding a way to close your practice time.
