Hi and welcome to this short practice to help you anchor into your breath.
Begin by finding comfortable shape or position to ground into for these next few moments.
This could be seated on the ground in a cross-legged position.
This could be laying down or even standing.
You choose what feels supportive for you here.
Taking a moment to arrive and perhaps allowing yourself to sway from side to side.
Feeling into the connection to the earth supporting you here.
Allowing yourself to choose if you like to keep a soft gaze over the bridge of your nose or gently closing your eyes.
Softening with every exhale.
Taking one full breath in all the way into your center.
Sighing out to soften.
Soften your shoulders,
Your facial expression,
Your belly.
Arriving in this moment.
Simply observing the ebb and flow of your breath.
Allowing yourself this moment to notice what you are bringing with you today.
Breathing without judgment.
Honoring where you are without trying to change anything at all.
Breathe means to live and to live means to have a choice.
To pay attention,
To be here,
To breathe.
Without much effort,
Simply continue following your breath in and out.
Filling up your inner space with every inhale.
Facing with every exhale.
Letting your breath flow just like a wave arriving and leaving the shore.
In and out.
And maybe if this feels supportive for you,
Bringing one hand on your heart,
One hand on your belly,
Feeling into the rising and falling with every breath.
Becoming the observer of your own body,
Thoughts,
Emotions,
Your breath.
Are there any sensations,
Qualities or textures coming up for you?
Without holding on to any of these words or descriptions,
Simply observe.
There is no judgment or explanation needed.
Simply stay in this observation.
And if you like,
You can even add a mantra.
So feel free to repeat in your mind or say out loud,
Breathing in.
I am breathing.
Breathing out.
I am here.
I am breathing.
I am here.
And if your mind moves into story or distractions are coming up,
Know that this is human.
Acknowledge your thoughts,
Emotions,
And simply let them go again.
Just like the waves finding fluidity.
Always coming back to breath.
I am breathing.
I am here.
To breathe means to live.
To be here,
To pay attention.
What are you paying attention to?
And no matter where you are or the situation you are in,
Remember that you can always come back here,
Back to breath,
Back to paying attention.
And to close this practice,
Perhaps allowing for a gesture that feels meaningful for you.
This could be hands to heart,
Hands and body.
Anything that helps you connect back home.
Allowing for this moment of return.
Then taking one full breath in all the way into your inner space and allowing for a sigh out.
And in your own time,
Gently blinking your eyes open.
Allowing yourself to reorient into the space around you.
Perhaps taking a look to the right,
The left.
Allowing yourself to let your eyes move towards the light.
Taking this moment to come back here,
Back into the moment.
Thank you so much for practicing together and I hope you have a wonderful rest of your day and see you again next time.
