Sit in a comfortable position with your spine straight.
Gently close the eyes,
Turning your gaze inward.
Begin by taking three full belly breaths through the nose.
Release the expansion as you slowly inhale through the nose.
Pause for a moment at the top of the breath,
And then slowly exhale.
Inhale through the nose,
Open,
Expand,
Pause at the top of the breath,
Exhale slowly,
Evenly.
Again,
Inhale slowly,
Exploring the edges of your lungs.
Pause at the top of the breath,
And exhale through the mouth with an audible sigh.
Settle back into your natural breath,
Easy,
Effortless,
Tidal.
Tuck the fingers and palms of your right hand under your left armpit with the thumb resting on the front of the chest.
Tuck the fingers and palm of the left hand under your right armpit with the thumb resting on the front of the chest.
Holding this position,
Breathe in through the nose and out through the nose.
Inhale slowly,
Exhale slowly.
Notice if one nostril is dominant,
If the sensation of breath is stronger in one side of the nose and sinus than the other.
Observe this for a few rounds of breath,
Just noticing the difference from left to right.
As you continue to breathe slowly and consciously in and out of the nose,
Apply a bit of pressure with the thumbs into the chest.
Focus your attention on the breath,
Paying attention to the sensation as it enters the nostrils,
Travels up through the nose,
Fills the lungs,
Belly expanding at the top of the breath.
Release the breath,
Reversing the flow as the breath travels down and out through the nose.
Continue to focus on the breath and press into the chest with the thumbs.
After a few moments,
The breath will become balanced on both sides of the nose,
The stream of breath flowing evenly through the left and right nostrils and nasal passages.
Now rest the hands on the knees and begin to count the breath.
Breathe in through the nose to the count of four.
In two,
Three,
Four.
Pause the breath.
Two,
Three,
Four.
Exhale through the nose.
Two,
Three,
Four.
Pause the breath.
Two,
Three,
Four.
Continue in this pattern.
Breathe in through the nose to the count of four.
Three,
Two,
One.
Pause.
Two,
Three,
Four.
Exhale through the nose.
Two,
Three,
Four.
Pause.
Two,
Three,
Four.
In two,
Three,
Four.
Pause.
Two,
Three,
Four.
Exhale.
Two,
Three,
Four.
Pause.
Two,
Three,
Four.
Continue being conscious not to strain the breath.
If you're comfortable,
You may even choose to increase the count to six or eight,
Keeping an even count for the inhale.
Pause.
Exhale.
Pause.
Continue at the count of your choice,
Either four,
Six,
Or eight.
Pause.
Complete one more round and then relax the breath into a natural,
Tidal rhythm.
Repeat mentally.
This is where I am.
This is what is real.
This is where I am.
This is what is real.
Here,
Real,
Clear,
Calm.
Take this energy with you into your day.
Any moment is an opportunity to reset the attention,
To invite in calm.
Simply return to your breath and begin again.
Grab your hands together briskly and then cup the eyes with the palms,
Refreshing your perspective.
Bring the palms together at your heart.
Namaste.
Peace,
Love,
And light.
