Start to find a comfortable meditation position.
It could be seated or maybe it's laying down.
And slowly start to transition there now.
And if it feels comfortable,
Gently close the eyes.
And just start to become aware of the breath.
Not changing or altering anything.
Just tuning into the body and noticing.
Noticing if the breath is coming into the low belly.
Or noticing if the breath is coming into the chest.
Again,
Just being the observer.
And releasing any judgment.
And we're going to slowly start to play with shifting our breath.
And coming into a Samavritti or even breath count.
So maybe you could gently seal off the mouth and inhale through the nose for a count of four.
And then maybe you exhale through the nose for a count of four.
Inhale for four.
Exhale for four.
And as you do this,
If that breath feels a little short,
Maybe you go ahead and just make it six.
Inhale for six.
Exhale for four.
And then exhale for four.
And then exhale for four.
And then exhale for four.
And then exhale for four.
And make it six.
Inhale for six.
Exhale for six.
And as you're breathing here,
Transitioning that breath into diaphragmatic breathing.
Feeling that belly expand with air on that inhale.
And then feeling that diaphragm release and relax on that exhale.
Inhaling through the nose.
Exhaling through the nose.
As you continue this breath,
See if you can make the breath barely audible.
So notice if your breath is coming in loud and fast,
Can you slow it down?
And can you quiet the breath?
Can you relax the breath?
And then start to smooth out the breath,
Releasing any pausing between the inhale and the exhale.
Deepening the breath here.
And keeping that Samavritti,
That even breath count.
And then maybe that breath becomes circular in nature.
Maybe you start to envision a golden ring out in front of your body.
As you inhale,
See that breath come up the ring.
Exhale,
See that breath and feel the breath coming down and around the ring.
Keep work on smoothing out that breath.
And deepening here,
Releasing those pauses.
And relaxing through the jaw,
Relaxing through those shoulders.
And then as you're doing that breath,
Envisioning your breath,
Going around that circle,
Can you find yourself with an equal texture of the breath?
So that inhale and that exhale,
It's equally coming out the right and left nostril.
You're finding that balance.
Then taking that breath for another 30 seconds.
Finding the depth with it.
And you'll go ahead,
We're going to keep with that Samavritti breath and the eyes can stay closed.
We're going to come into a Vishnu Mudra with an alternate nostril breathing.
So you're going to tuck your middle and your index finger in and touch the base of the thumb on the right hand.
You'll go ahead and bring that right hand with the thumb on the right side of the nostril.
You're going to go ahead and press on that right nostril at the bridge of the nose.
You're going to inhale through that left nostril.
You're going to press the bridge of that left nostril with your ring finger,
Open the right thumb up,
Exhale out that right nostril.
Inhale through that right nostril,
Close off the right nostril with your thumb,
Open the left nostril,
Exhale out the left.
Inhale through that left.
Open the right thumb,
Exhale out the right nostril.
Inhale through that right nostril.
Close the right nostril with the right thumb,
Open the left nostril,
Exhale out.
You're going to keep with that pattern for about another minute.
And as you're doing the alternate nostril breathing,
Coming back into that Samavritti,
Even inhale to exhale,
Count.
Maybe you come back to that 4-4 count if that felt best,
And you envision that breath coming all the way up to that third eye with that inhale.
And then you exhale,
Releasing from that third eye or that spot between the eyebrows on that exhale.
And keep finding that nice steady breath.
Breathing it all the way into that low belly,
That diaphragmatic breathing.
Can you relax your body just a little bit more?
And then you exhale,
Releasing from that third eye,
Exhale,
Releasing from that third eye.
And then the next time that you exhale out that left nostril,
You'll go ahead and let your palms rest back in your lap.
Palms can be down if you want that grounding,
Or palms can be up if you want that energy into your day.
And then just taking the next minute or so,
Breathing equally in and out through the nose.
Observing the breath once more.
Quieting the mind,
Quieting with the breath.
Finding that smooth and steady pace once more.
And then when you feel ready,
You can gently release that breath.
And gently bow the chin down towards the chest.
And then letting that light come back into the eyes,
Opening them up slowly.
And continuing on with your day.
