This is a mindfulness exercise on mindful breathing.
So come to a comfortable seated posture,
Either on a cushion or a chair.
Place your feet on the ground below you if you're sitting on a chair.
Your hands resting on your knees.
And your spine relaxed but straight.
Your shoulders relaxed.
Your chin parallel to the floor beneath you.
And then bring your eyes to a gentle close.
And bring awareness to your breathing.
Notice the air filling your lungs with every inhale.
And releasing all of the air from your lungs with every exhale.
Breathing naturally,
Not trying to change the breath in any way.
Breathing in.
Breathing out.
Now let's take a few deep breaths.
Breathing in.
Breathing out.
Two more on your own.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Now bring your attention to your jaw and your tongue.
Notice if there's any tension there.
And gently ask your jaw and your tongue to relax.
Letting go of any constriction that may be present there.
Relax.
Relax.
Bring your attention to your shoulders.
This is a place where we carry a lot of tension,
All of our burdens.
Just gently ask your shoulders to relax.
Noticing the body sensations that are holding and noticing the relaxation of those sensations.
Now bring your awareness to your hands,
Busy doing in the world all the time.
At this moment,
Just resting right here on your knees.
Ask your hands to relax.
Noticing any sensations of holding energy.
And relax.
Now bring your awareness to your entire body,
This body that's breathing right now.
Just bring these sensations of relaxation from the top of your head to the base of your feet.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Let go.
Now gently bring your awareness back to your breath.
Noticing on the inhales and the exhales.
And selecting a place that's comfortable to notice.
Perhaps the base of the nostril where air enters and leaves the body.
Or your chest as air fills and empties out your lungs.
Whatever is easier,
Whatever is comfortable,
Choosing one of these two places and just noticing the inhales and the exhales.
With every inhale,
You fill your body with new energy to replenish all the cells,
The trillions of cells that make up this body.
And with every exhale,
You let go and release all of the work that the body has done in that particular moment.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Keeping your attention at the breath.
Notice the quality of your breath.
Perhaps the length of your inhale compared to the length of your exhale.
Or the temperature of the inhale compared to the temperature of the exhale.
Just befriending this breath at this moment.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
If the mind has wandered,
That's all right.
Just gently bring it back to your breath.
To your point of attention.
Breathing in.
Breathing out.
This simple act that we've been engaged in since the moment we were born.
Just bring it back to your attention.
Anybody else?
After your next exhale,
Bring your chin to your chest,
Stretching the back of your neck,
And gently open your eyes and bring awareness to the room.
