All right so take a comfortable seat and the spine is nice and straight.
The the chin can be tucked,
Your hands can rest on your knees or you can put them in Anjali mudra or this mudra here where you touch your thumbs together one palm in the other rest it just below your navel.
Just coming home to our posture you can gently close your eyes and just coming home to the way things are right now without any about any judgment without needing to change anything just starting to become aware that you have a body start to notice your sits bones on your cushion or if you're standing or walking the bottom of your feet planted solidly on the earth you can notice all the tingling in your body right from the beginning here you'll start to notice that as you tune in more to present moment experience the thoughts just seem to start to fade into the background all you're doing really is shifting your awareness from thinking to being so let's come home to that great gift we call the breath and yoga prana life force energy and i invite you to do a special kind of breath to drop in for this nice short grounding practice and all you're going to do is just breathe in through the nose hold at the top and then exhale audibly out the mouth whenever you're ready let's do a big inhale through the nose hold at the top audible exhale at the mouth it's kind of like a sigh of relief when being done with following thoughts and being stuck in monkey mind a feeling of coming home big inhale through the nose hold the top audible exhale at the mouth let's do three more just like that inhale through the nose hold at the top two more kind of like when you hit the couch at the end of a busy day that kind of relief one more big biggest inhale of the day longer hold audible exhale and then let the breath return to normal no longer controlling the breath and unless you have a cold or something if you're able now we're just breathing in and out through the nose and it's not even like we have to effort to breathe it just comes in and out on its own and your only job for these next few minutes is to just to be with the breath and the felt sense of the body including all the feelings and again no need to judge anything or change anything you're just moving from doing to being and if you like you can just notice what the breath is like in this short practice is it choppy or smooth is it short medium or long is it cool or hot just coming home to the way things are right now on the next exhale you can drop the shoulders away from the ears maybe open and close the jaw a few times let the belly hang out and down and release any holding in the pelvic floor it's kind of like you're a plane that's been up in turbulence and now you're coming in for a nice soft landing and now you're just going to spend about one more minute here at home in present moment awareness and i'll be nice and quiet and your only job is if you get pulled away by thoughts or distracted by feeling tone just simply come on back and decide just to be here for just a few more rounds of breath and just three rounds of breath left in this nice little practice and let's make them count meaning put all your awareness with just the right amount of effort just staying here with tons of love and compassion for your experience for just three more rounds and if you like you can even switch back to how we started in through the nose hold at the top exhale at the mouth and in a moment you'll hear the sound of a beautiful tibetan singing bowl and i just invite you to hear it all the way to the end and next you can gently keep your eyes closed for a little bit longer and rub the palms of your hands together to warm them up a little and then our heads can be kind of heavy right so just rest your eyes still closed in the palms of your warm hands take off a little of the weight of that head feel the contact you're making with your hands and your face and your skin deepening your mindfulness of body and when you're ready you can gently start to blink your eyes open under your palms letting in a little bit of light and then you can just gently rub over third eye center over the eyebrows temples face and if you like you can rub your body your arms your legs and just making a smooth transition into your day you
