Let's breathe This is a really brief reset.
So allow yourself to come into a place of complete relaxation,
To fully surrender to this moment that you have now.
Even a short practice can be like a little dopamine boost to help you recover from any lost sleep.
This can help boost your focus,
Even if you just know that you have an important conversation coming up and you want to be clear and speak with a sense of equanimity.
So let's get fully comfortable resting back.
Support for the head,
Perhaps a pillow under the knees.
A pair of socks,
Maybe a blanket,
Anything to allow you to stay warm and comfortable.
Maybe a light covering for the eyes.
And let's invite a breath.
We're going to breathe in through the nose and allow a long exhale out the mouth.
And then inviting that again,
Breathing in through the nose.
And out through the open mouth.
Feel the bones becoming heavier.
Softening any tensions.
It's normal to hold a bit of tension through the day.
This is a time to allow that to let go,
To soften,
To release.
For the next few moments,
There's less thinking and more feeling.
No need to be doing anything.
Just opening to a time of sensing.
And of listening.
Feel your ear canals broaden and deepen.
Sensing how your ears are receiving the vibration of sound.
It's miraculous.
So we're not judging or analyzing the sounds.
We're simply noticing.
Eventually allowing the sounds to be It's a symphony of vibration in the background behind your breath.
And let's begin to invite the breath as a conscious activity with a lot of ease.
So as you feel ready to breathe in,
Feel yourself inviting the breath,
Breathing in through the nose,
Feel the abdomen expand,
The waistline widen.
The breath may move all the way up to the ribcage.
And as you exhale,
Feel the body emptying completely.
Invite another breath like that,
Breathing in through the nose,
Feeling the abdomen rise on the breath in,
Feeling the ribcage expand side to side,
Front to back.
And as you exhale,
Notice how the ribcage knits back inward and the belly falls toward the spine.
Let the breath be quiet and smooth.
Softening through any hitches or breaks,
Stay with this breath.
Two more rounds.
The breath is quiet.
And smooth.
And seamless.
At the end of this exhalation,
Letting everything go.
Resting here,
You may notice that the breath wishes to respond with a longer breath.
You may feel that the body wishes to breathe all the way up to the collarbones.
Whatever your body is suggesting,
Allow yourself to be open to the natural intelligence of the breath.
And soften all the muscles of the face.
Soften the jaw the tongue.
The throat.
There's no holding here.
Simply being held.
Each effortless breath out,
Feel the body become heavier.
And then as you breathe in,
Could you feel a sense of lightness?
Spaciousness.
Exhaling.
The body lets go fully.
Awaitedness.
And as you breathe in,
As if there is a lifting.
Spaciousness and ease.
Letting go of any worldly concerns.
Simply allowing this.
Beautiful and beneficial spaciousness of rest for the next 60 seconds.
Very gently beginning to feel the surface upon which your body rests.
If your hands are away from your body,
You may bring them in to rest on the belly and on the chest.
Gently wiggling your toes.
And perhaps,
If you feel ready,
You might roll to a side.
And as you let the light come back in,
And you return to this visual world,
Come back with this sense of rejuvenation,
Of greater clarity,
And a sense of equanimity.
Namaste.
