Start in a seated position.
If on the ground,
Use a cushion to sit on,
Ensuring that your hips are higher than your knees.
Spine straight,
Shoulders rolled back and crown of the head reaching towards the ceiling.
Now begin to notice the space around you.
All of your senses opening to the space around you.
Feel the touch of air in your skin.
Any smells or fragrances lingering in the air.
And now sound.
Notice the sounds close by,
The sounds further away and all the layers of sound.
Notice any colours or images behind your closed eyelids and that draw your attention to the tongue.
Notice any tastes and notice the space all around you.
The space in front of you,
Behind you,
To the left,
To the right.
And allow everything that you hear,
Think,
See or feel be just as it is.
And notice what's present here.
This simple feeling of being open,
Body open,
Mind open,
Heart open.
And begin to notice the breath.
Awareness of where the breath enters the nostrils.
Notice the temperature of the breath.
Notice the breath flowing down into the lungs.
And notice your belly expanding and contracting with each breath.
The breath is smooth across the inhales and exhales.
So let's start the practice together and then I'll give you a few minutes to practice on your own.
So let's begin.
Fully exhale and inhale into the belly for 4,
2,
3,
4.
And exhale for 6,
2,
3,
4,
5,
6.
Inhale into the belly for 4,
2,
3,
4.
And exhale for 6,
2,
3,
4,
5,
6.
Inhale into the belly for 4,
2,
3,
4.
And exhale for 6,
2,
3,
4,
5,
6.
Inhale into the belly for 4,
2,
3,
4.
And exhale for 6,
2,
3,
4,
5,
6.
Inhale into the belly for 4,
2,
3,
4.
And exhale for 6,
2,
3,
4,
5,
6.
Inhale into the belly for 4,
2,
3,
4.
And exhale for 6,
2,
3,
4,
5,
6.
Inhale into the belly for 4,
2,
3,
4.
And exhale for 6,
2,
3,
4,
5,
6.
Inhale into the belly for 4,
2,
3,
4.
And exhale for 6,
2,
3,
4,
5,
6.
Inhale into the belly for 4,
2,
3,
4.
And exhale for 6,
2,
3,
4,
5,
6.
Inhale into the belly for 4,
2,
3,
4.
And exhale for 6,
2,
3,
4,
5,
6.
Now continue on your own for the next few minutes.
I'll let you know when to release the practice.
And release the practice and return to normal breathing.
Right now is the only moment we can be fully present and alive.
Everything that has happened before is a memory.
And everything in the future is imagination.
The present moment is your life,
Each moment unfolding.
Each breath unfolding in the present moment.
And begin to visualize the rest of your day with this presence.
Meeting each activity and relationship with this sense of openness.
This ability to respond and not react.
And set the intention to notice what's happening outside of your meditation practice.
And times where you can make the conscious choice to use this breathing practice to support your mental well-being.
You take your breath everywhere you go.
It's a free and effective tool that you can use anytime,
Anywhere.
Begin to deepen your breath.
And bring some gentle movement into the fingers and toes.
And slowly begin to reorientate yourself to the room.
Thinking your eyes open and closed.
Coming back to your wide awake and alert state.
