Welcome and thank you for taking this time for yourself today.
I'm Angela Green and I'm honoured to guide you through this practice.
Together we'll tune in and listen to the felt sense of the breath in your body today.
So I invite you to begin to find a comfortable position.
This could be sitting in a chair with your feet on the ground or lying down or any other position that feels supportive for your body right now.
There's no perfect way to be.
Simply allow your body to settle in whatever way feels most natural for you.
Take a moment to notice and make any last moment adjustments to your body,
Allowing yourself to be even a little more comfortable.
Remember this is your unique practice in this unique present moment.
Just gently inviting your eyes to close if that feels right for you or soften your gaze downwards and both are perfectly fine.
Let's begin by noticing a sense of groundedness in your body somewhere.
Perhaps noticing the places where your body is feeling supported.
Maybe that's your feet on the floor or the contact of your back against the chair or your body just resting on the surface beneath you.
I invite you to feel more deeply into this felt sense of support.
Your body doesn't need to hold itself up right now.
You can let yourself be held by whatever's supporting you.
Noticing the sense of gravity in your body pulling you downwards towards the earth.
Notice what it feels like in your body to connect with something that feels supportive.
And now beginning to bring your attention towards your breathing.
Not trying to change anything,
Just noticing that your breath is already happening,
Already caring for you.
Let's become curious about how your breath is already moving through your body.
This isn't about breathing correctly,
It's about developing a friendly relationship with your breath,
Just as it is in this moment.
And if it feels right for you,
Maybe you want to put a hand on your chest and one on your belly.
And without changing your breathing in any way,
Just noticing.
Noticing where you feel your breath moving.
Maybe that movement in the chest or your belly,
Or maybe it's in your back or the sides of your body.
As you breathe in,
Notice what expands.
As you breathe out,
Notice what settles.
You might feel some movement or pressure,
Or warmth,
Or coolness.
Or noticing a sound of the air of your breath.
Simply noticing whatever's present with a gentle curiosity.
Reminding yourself there's no wrong or right about any of this.
Now let's explore your breath with even more curiosity.
Imagine your breath as a gentle wave moving through your body.
Noticing where this wave begins,
Perhaps in the nostrils or your chest,
Or even deeper in your belly.
Following this wave of the breath as it moves through you.
Where does it travel?
How does your ribcage respond?
What happens in your back and your shoulders with the breath?
Just spending a few more moments noticing all these areas.
Where you feel the breath in your body.
Your breath may feel smooth and flowing,
Or might be feeling choppy or uneven.
And both are perfectly normal.
Remember we're not trying to fix or change anything.
You're just simply getting to know how the breath is feeling as it moves right now through your unique body.
On your next breath in,
See if you can notice your breath reaching all the way down into your pelvic floor and hip area.
Without forcing,
Just inviting your awareness there with kindness.
And on your breath out,
Notice how your whole torso and your body can soften and release.
Perhaps inviting your shoulders to drop,
Inviting your jaw to soften and your belly to soften too.
And if you notice your mind wondering or judging at any time,
Remember that's completely natural.
Simply return to the felt sense of your breathing in your body.
Your body is your anchor at the moment.
Now begin to feel the sense of your breath as nourishment for your entire system.
With each breath in,
Imagine you're drawing in exactly what your body needs.
Perhaps that's calm or energy or peace or healing.
Whatever your body is needing right now.
Allowing the breath to move in and provide that nourishment.
You don't need to think too much about this,
Just allowing your body's wisdom to choose what it needs.
Trusting that your body knows how to receive what serves it.
And with each breath out,
Allowing yourself to release anything which no longer serves you.
This might be a tension or a worry,
Or holding or bracing somewhere in the body.
Let your breath out be a gentle letting go.
Continue to breathe as nourishment,
Letting your body receive on the in-breath and release on your out-breath.
Your breath letting your nervous system know that it's safe to receive and that it's safe to let go.
And as we come towards the end of this practice,
Take a moment to appreciate your body's incredible wisdom.
Your breath has been happening automatically,
Caring for you in every moment of every day without you needing to think about it.
Take a moment to notice how you feel now compared to when we began this practice.
Do you sense in your body in this moment?
Just simply acknowledging whatever is present.
Take a couple of more conscious breaths,
Feeling grateful for this time you've given yourself,
For your willingness to listen to your body and for the courage to be present with your own experience.
And when you're ready,
You can gently begin to open your eyes and return to your day,
Knowing that this somatic awareness of your breathing is always available to you.
Your body is your home and you can return to the sense of groundedness and presence within your breath,
In your body,
Whenever you need to.
Thank you for sharing this practice with me.
I encourage you to be gentle with yourself as you move forward.
