Settling your palms,
Find your hands and allow them to rest with a lot of kindness onto another part of your body.
Maybe they are on top of one another,
Facing your face.
Maybe they are down on your lap,
On your knees,
Facing down.
Maybe one palm is down and one palm is up.
Notice what's a good posture for those hands just right now.
Find a way for your wrists to be soft,
For your elbows to be soft,
And for your shoulders to be a little bit rolled back so you don't have a concaving in posture but a tall posture,
A little bit like a ballerina,
Intention to be able to breathe deeply by having a long spine.
Maybe you find your head there over the spine and a little smile design itself on your lips.
Kind of acknowledgement that this practice is for you,
For your benefits,
But also for the benefits of whole being you encounter.
You encounter them in your daily life,
In your family and friends,
But also at the grocery store,
Over the phone,
Over email.
Maybe knowing that this practice is good for you but good for everybody you encounter at any moment.
So here is that smile.
And as you inhale you may sense the breath around your nostril.
And place your attention there for a few rounds.
Inhaling,
Exhaling.
What's the sensation of present?
Is this a little cold when you inhale?
Is this a little warm when you exhale?
Is there do you think a nostril getting more hair than the other?
What about the rest of the body as you breathe?
What's happening with your chest?
Is there a sensation of lifting there?
Of dropping?
Or do you feel constricted and that will be fair with stress and anxiety?
Just observe if you find place of constriction,
Just observe them with a lot,
A lot of kindness.
Accepting what is.
Without trying to change it.
Then invite your attention to move toward maybe your belly,
Lower abdomen.
Where is the breath there?
Is there any breath?
Is this hard to find,
That movement?
Maybe if it is,
Place a hand there,
Kind and gentle hand.
Whatever your belly button maybe.
And for the next moment,
I invite you to find the place you favor,
Nose,
Chest or tummy,
And to try to keep your attention there until you hear the bell ring.
Your mind may drift away.
Please just escort it back like if it was a queen.
Toward your point of anchor,
Nostril,
Chest or belly.
And notice if those thoughts are so intriguing and interesting and ah you have a really hard time letting them go.
Just decide to do it anyway.
Tight your mind for a second in a kind way.
Bring your attention back to the length of each inhale.
So length of each exhale.
Now follow that inhale.
Hearing the sound,
Listen to it and then start moving,
Coming back to the room as it is,
Checking in with your gaze into the room you're in Thank you
