Welcome.
In the midst of all that life brings,
There is something beautifully simple we can return to.
The gentle experience of breathing.
And especially the out-breath.
Begin by finding a position that feels comfortable for you,
Perhaps sitting upright,
Standing,
Or lying.
Allow your body to settle in the way that feels most natural.
You may close your eyes.
Or rest your gaze softly.
Upon something nearby.
And now,
Gently bring your awareness to your breathing.
Notice the air entering your body.
And the gentle release.
As you breathe out.
Breathe in… and breathe out perhaps become curious about the feeling of your exhalation.
The movement of air.
The gentle softening that may accompany your out-breath.
The natural rhythm of receiving.
And releasing.
As you breathe in,
Allow the breath to arrive comfortably.
And,
As you breathe out,
Perhaps enjoy a little more ease.
Whatever you may be feeling in this moment,
Allow yourself to experience your breath just as it is.
Perhaps your breathing is slow and gentle.
Perhaps it has a quicker rhythm.
Simply notice.
And allow your attention to rest upon the experience of breathing out.
You may enjoy a slightly longer exhalation.
If that feels comfortable.
Or continue with the natural rhythm of your breath.
Breathe in.
And gently breathe out.
Imagine that each out-breath is a little wave.
A gentle movement.
An opportunity to return your attention to this moment.
To your body.
To the quiet experience of being here.
And now,
For a little while.
.
.
Enjoy following the rhythm.
Of your breathing.
The breath arriving?
The breath leaving.
Your attention resting gently upon each exhalation.
And perhaps notice what you are experiencing.
A little softness.
A feeling of ease.
A greater awareness of your body.
Or simply the gentle rhythm of your breathing.
Allow your experience to unfold naturally.
And once again,
Breathe in and breathe out.
Perhaps you can feel the gentle release of air.
The movement of your chest.
The settling of your shoulders.
Quiet rhythm of your body.
With each out breath you have another opportunity to experience this moment.
Another opportunity to notice.
To soften.
To be present.
Continue for a little while,
Following your natural breathing.
Allowing the exhalation to be your gentle point of attention.
And perhaps,
As you rest here,
You might recognize something meaningful.
Your breath is always moving with you,
Through life.
Through activity,
Through rest,
Through moments of joy.
Through times of uncertainty.
And whenever you wish,
You can spend a little time becoming attentive to its gentle rhythm.
Perhaps the out-breath becomes a familiar invitation.
A moment to return to yourself.
A moment to experience a little more calm.
A moment to simply be.
Breathe in.
And gently breathe out.
And now,
Begin to notice the space around you.
The sounds.
The air,
The support beneath your body.
The natural movement of your breathing.
Perhaps take one more comfortable breath.
And enjoy the feeling.
Of its gentle release.
You may wish to carry this awareness with you.
The simple experience of your out-breath.
A gentle pathway toward calm.
A familiar way of returning to the present moment.
And whenever you are ready,
Continue into your day with ease,
With awareness,
And with the beautiful possibility of finding calm.
Within an ordinary breath.
Namaste.
