Go ahead and find yourself a seat whether in a chair with your feet flat on the floor or you're welcome to sit on a cushion on the floor or directly on the floor cross-legged.
Do what works for you and your body and take a moment just to settle in,
Get a little more comfortable.
You're welcome to get cozy and put a blanket on you or even bring some pillows to get more comfortable.
But for this breath work today we're going to have to be seated with our spine straight because we are going to do is bring some movement with the breath.
So it's important that you're not lying down for this one and let's just notice our breath before we start.
Notice where you are.
Maybe feel the air in your nose as you breathe in and notice the air as you breathe out in your nose.
Breathing in through your nose,
Breathing out.
Now see if you can shift your awareness to your chest.
Feel your chest rise on the inhale,
Fall on the exhale.
Just notice that rising and falling and the pace of your breath,
What that feels like for you.
If it's a little slower or is it more quick,
Do your best to notice without judgment.
And then tuning into the belly,
Feeling the belly rise on the inhale,
Falling on the exhale,
Following that rising and falling.
Check in with your pacing there.
Is it getting any deeper or is it shorter quick breaths?
There's no right or wrong way to breathe.
Just bring your acceptance into today's practice.
And while you're seated,
Move your hands together.
So palms should be touching,
Fingertips touching,
Into prayer pose,
Elbows out to the side.
Just stay here for a moment before we integrate breath and movement with this pose.
And when you're ready,
We're going to inhale.
Bring your arms out away from each other as you bring your elbows to the side.
And then exhale,
Palms back together.
Inhaling,
Hands out apart.
Just go as far as comfortable for you.
Exhale,
Bring them back together.
Inhale,
Hands apart.
Exhale,
Together.
Keep going with that breath and movement.
You're welcome to experiment.
Try it just a little bit apart,
Maybe a little bit further apart the next time.
You decide where you want to go with your hands today and this breath movement.
And again,
There's no rushing.
Just try to embody this pose and breath.
Really be present without thinking about what you have going on after you do the breathing today.
Or maybe letting go of any thoughts from earlier today.
And one last time,
Hands apart,
Hands together.
And once your palms are touching,
Fingertips touching,
Elbows out,
We're going to pause and notice.
Check in with your heart.
How are you feeling after doing that breath and movement?
Notice your mind.
Is it busy?
Is it more focused?
Or maybe you're feeling more settled.
There's no right or wrong way to be thinking or having thoughts in your mind.
Again,
Bringing that acceptance to what is.
Notice your energy.
Are you feeling any more energized or more grounded or somewhere in the middle of those?
Just acknowledging.
And before we close this breath and movement,
I want you to imagine an intention.
What do you want for the rest of your day?
How do you want to be in the world?
Maybe you want to bring some peace or love,
Maybe kindness to yourself and others.
You decide.
So try to imagine that intention coming forth,
Coming into truth after we finish today.
Take a breath in,
Breathing in that intention,
Exhaling and breathing it out into the world,
Manifesting.
Breathing in the intention and breathing out the intention to manifestation,
Allowing it to live outside of you.
And one more time,
Inhaling that intention,
Allowing your belly to fill up.
And nice long exhale,
Releasing,
Releasing it out into the world into the universe.
Now allow your breath just to come back to its normal pace.
And just notice where you are.
Where's your heart?
What emotion may be stirred up?
Where's your mind?
Is there a lot of thoughts jumping around or less thoughts?
And your energy?
Are you feeling drained,
More energetic,
Or somewhere in the middle?
I hope you enjoyed this prayer breath today.
And just know that this breath and movement is something you can do anytime during your day,
Whenever you need to bring a sense of grounding,
Or it might feel a little more energizing for you.
Just take that time for yourself.
Namaste.
