Bell Bell Bell Bell As you allow your body to settle into a comfortable position,
Gently close your eyes and take three deep cleansing breaths.
Breathe in through your nose,
And all the way out back through your nose.
As you breathe in,
Notice the cool air rushing up through your nose.
And as you breathe out,
Feeling the warm air rush back out.
Breathe in again,
Drawing the cool air up through your nose and down the back of your throat.
As you breathe out,
Feeling the warmth and tension rush back out.
Breathe in again,
Drawing the cool air up through your nose,
Down the back of your throat and into your lungs.
And as you breathe out,
Feel the warmth and tension rush back out.
After taking these three slow deep breaths,
Allow your breathing to return to its normal pace and rhythm.
As you do,
Turning your attention to the different qualities of it.
Is the exhalation longer than the inhalation?
Is there a brief pause at the top and the bottom?
Does it feel effortful or effortless?
At this point,
There's no need to change the pace or rhythm.
It's simply a tuning to it.
Slow and steady inhale,
With an easy and relaxed exhale.
Take two more rounds of breathing,
And as you exhale the second time,
Slowly opening your eyes,
Bringing your awareness back to the room.
Thank you for watching!
