Hello relative.
My name is Christian.
Thank you so much for joining me.
In today's practice,
We will bring an awareness of the in and the out breath.
And this practice is fundamental to both meditation and breath work.
And it can also help us to cultivate a sense of connection and reverence for ourselves.
In this practice,
We will particularly bring an awareness to the in and out breath as it happens through the nose.
We'll notice how the breath flows in and out right at the tip of the nose.
So let's begin.
Go ahead and find a comfortable seat.
This practice is best in an upright position,
Seated either in a chair or on the floor,
Making sure the spine is in alignment,
Not rigid,
Just comfortable.
You can start to take some deep and full breaths into the nose and out through the nose.
Bring your awareness as your breath settles and your body relaxes,
Bring your awareness to the tip of the nose.
Noticing how,
As you inhale the breath through the nose,
There's a coolness there.
And as you exhale through the nose,
There's a warmth.
And as your breath starts to slow down even a little bit more,
Become a little bit more regulated.
As you inhale,
Making sure that your belly expands as the breath rise into the chest,
And allow the breath to descend back through the chest and lungs as it settles in the lower abdomen.
Inhaling,
Allowing the breath to be full as it enters the nose,
And exhaling with the same fullness.
The focus and attention and your awareness goes back to that spot right at the tip of the nose.
If the mind wanders at all during practice,
No worries.
Just bring your consciousness back to the breath,
Back to the tip of the nose.
And let us take a nice few full and deep breaths together.
On your next inhale,
Breathe in through the nose,
Filling up the belly,
Filling up the chest and lungs.
And follow the breath all the way back through.
As you exhale,
Feel that warmth at the tip of the nose.
Inhaling,
Filling up the belly and the chest.
As you're coming in,
Feels cool.
And exhaling,
Letting the breath flow back through.
And one more time together,
Inhaling.
And breath flows back through as you exhale,
Exhaling everything out.
As your abdomen comes back toward your navel,
Navel comes back toward the spine.
The breath centers back at the tip of the nose.
Take some nice deep full breaths here.
When you're ready,
You can start to wiggle your fingers a bit.
Wiggle your toes,
Allow those sensations to rise up to larger joints,
Your elbows and your knees.
Feel free to rock your hips back and forth.
Roll your shoulders up and down.
And on your next inhalation,
Slowly blink your eyes open again,
Keeping your gaze off the tip of the nose,
Allowing the light from the room to slowly enter back into your view,
Allowing any sounds to slowly enter.
And when you're ready,
You can look up,
Lifting the gaze.
And just give yourself some thanks for this practice today.
I thank you for practicing with me.
And I look forward to seeing you again.
Take care.
