Welcome to this session.
Today we will focus on calming down using our breath and working particularly on our exhalation.
To begin with,
Sit comfortably in a quiet place,
Wherever you can be free from distractions.
Choose a posture that promotes a long,
Neutral spine,
Even if you are lying down.
If you are seated,
Set your chin in a neutral position so that the back of your neck stays long.
Drop your shoulders from your ears and soften your belly.
Now either close your eyes or gaze low at the ground ahead of you.
Turn your attention and awareness inwards towards your breath.
Without trying to change anything,
Simply notice how you are breathing right now.
Is the breath moving through the nose or the mouth?
Notice the rhythm and depth of the breath.
Notice if there is a difference between the breath coming in and the breath coming out.
How does the breath feel as it moves through your body?
Where in the body do you notice the breath?
And as you focus inward towards your breath in your body,
Notice also your mind.
How might the breath as it is right now relate to the mind as it is right now?
See if you can notice without judgment.
Simply notice and remain aware.
And now,
If you haven't already,
Close your lips and begin to breathe in and out through your nose.
Without making any drastic changes,
Stay comfortable.
Without forcing,
Nor pushing,
Nor straining,
With as much ease as possible,
Use a short count to even out the breath.
Inhale for 1,
2,
3.
Exhale for 1,
2,
3.
Match the exhalation breath to the length of your inhalation,
Breathing equally in and out through your nose.
Breathe as naturally as possible,
But equally.
No need to push the length of your inhalation,
Just match your natural out breath with the length of your in breath.
Let the quality of your breath reflect all the qualities you'd like to see in your mind.
Patient,
Easy,
Spacious,
Calm.
Inhale 1,
2,
3.
Exhale 1,
2,
3.
Find balance between breathing in and out,
Feeling balanced also in your mind.
Focused on equal breathing,
And also be aware of the mind.
How does the breath as it is right now relate to the mind as it is right now?
Now without making any big changes and staying comfortable,
Without forcing or pushing,
Extend your exhalation to 4.
Inhale 1,
2,
3.
Exhale 1,
2,
3,
4.
Spend a little more time on the out breath than you do on the in breath.
Breathe in still long,
Breathe in still easy,
Breathe in still patient and calm,
And breathe out a little longer.
With each longer breath out,
Release any unnecessary energy or movement in the mind.
Inhale 1,
2,
3.
Exhale 1,
2,
3,
4.
Inhale 1,
2,
3,
4.
Inhale 1,
2,
3.
Exhale 1,
2,
3,
4.
Keep being aware of the breath and be aware too of the mind.
How does the quality of the breath reflect the mind right now?
And still breathing comfortably without forcing or pushing or straining,
Extend your exhalation to 5.
Inhale 1,
2,
3.
Exhale 1,
2,
3,
4,
5.
Same easy in breath,
Longer out breath.
With each longer exhalation,
See if you can let go of some of the mental restlessness.
Inhale to 3.
Exhale to 5.
Inhale to 3.
Exhale to 5.
And as you keep watching the breath,
Notice also the movements of the mind.
Notice how the quality of the mind relates and connects to the quality of the breath.
Keep practicing like this in silence for a few moments.
And when you feel ready,
Gently open your eyes if you had them closed,
And make small movements with your body.
Stretch your neck and your back if you feel like,
And know that you can always come back to this simple practice whenever you need it.
Have a nice rest of your day.
