Hello,
Dear one.
Before we begin,
Let's check in with your inner state.
Take a moment to notice your body and your mind.
You don't have to change anything.
Simply observe.
Let yourself arrive in this moment just as you are.
Please know that if during the practice you ever feel like you need to adjust,
Pause or stop this practice,
Feel free to do whatever feels right for you.
When you are ready,
Let your body get a little more comfortable.
If it feels safe,
Allow yourself to lower your gaze or to close your eyes.
Feel the surface supporting your body as you feel held and supported by the ground beneath you.
Rest your awareness on your breath.
Just noticing the inhale and the exhale.
In this practice,
You will imagine the breath moving directly into the heart space rather than the lungs.
You will breathe in through the nose for a count of five.
Visualizing the breath arriving at the center of the chest,
Creating a gentle warmth or expansion.
Then,
You will breathe out through the nose for five counts,
Imagining that warmth spreading outwards from your heart into your chest,
Into your arms and eventually your whole body.
Think of your heart and lungs as two musicians.
Usually,
They play different tunes but when you focus your breath directly into your heart center,
They start playing the exact same song.
This creates a smooth,
Beautiful wave in your heart rhythm called coherence.
It's the physical sign that your body is in its happiest,
Most balanced state.
So let's do a few rounds of this together.
Begin by either placing a hand on your heart center that is at the center of your chest or simply bring your awareness there,
Exhaling all the air out and now inhale,
Breath arriving at the heart center,
Exhale,
Warmth spreading outwards from the heart.
Inhale through the nose for two,
Three,
Four,
Five.
Exhale through the nose for two,
Three,
Four,
Five.
Inhale two,
Three,
Four,
Five.
Exhale for two,
Three,
Four,
Five.
You did great and now if it feels right,
Continue this rhythm on for six more rounds.
Each round contains an inhale where you breathe into your heart for five counts and an exhale where you breathe out of your heart for five counts.
Allowing the sensation of warmth to grow naturally.
So begin whenever you feel ready,
Counting,
Fall away and allow your breath to return to its natural rhythm as you keep your focus on the heart center.
For a while,
Take a moment now to notice your body.
Everything is welcome here.
When you feel ready to come back,
You can gently wiggle your toes and your fingers and return back into your day in your own time.
Take care dear one.
I will be here whenever you need me.
You
