So,
I want everyone to take a nice deep inhale and just naturally release on that exhale,
Emptying your lungs completely.
And we're gonna do that a few more times at your own pace.
Inhaling through the nostrils,
Inhaling through the nostrils,
And exhaling through the nostrils.
Just taking a few moments to connect to the breath.
Paying attention to all the sensations of the breath,
Starting at the nostrils and following it up through the nose,
Down the back of the throat,
And into the lungs.
Just staying present with the breath and noticing where your attention is most drawn to,
Which sensation of the breath.
Is it in the nostrils?
Is it in the lungs?
Maybe it's the cool air touching the back of your throat as you inhale,
Or the nice warmth warming up the nasal passages on each exhale.
I just want you to bring your attention to your nostrils and just noticing the temperature of each breath.
Just noticing the temperature of the inhale.
And the exhale.
Noticing the tip of the nose and how this area is affected.
And moving up the nostrils a little.
Into the nasal passages,
Noticing how they are all affected by each inhale and each exhale.
Noticing the nice,
Cool inhale.
Maybe any sensations that accompany that.
Maybe a sensation of the breath.
Just noticing the temperature of the breath.
Maybe any sensations that accompany that.
Maybe a sensation of dryness.
Just observing.
Just allowing it to be without judgment and noticing that nice warm exhale.
A nice soothing exhale.
And now following it back a little further and connecting with the breath in the throat.
Noticing all the different effects of the breath in the throat.
What does this feel like?
Just staying present with the breath here.
The mind will naturally wander off.
And you can gently just bring it back to the throat without beating yourself up or being harsh with yourself,
Understanding that this is completely normal and very much a part of the practice.
And now moving down a little bit further into the top of the lungs.
Connecting with the impact of the breath within the lungs.
The inhale.
All the different sensations that accompany the inhale and the exhale.
Feeling the expansion of the lungs on the inhale and the contraction of the lungs on each exhale.
Just paying attention to these sensations.
Not trying to control your breath.
Just noticing the natural flow of the breath.
And being mindful,
Maybe you are breathing deeply or maybe it's shallow.
Just noticing this without the need to change it.
And I want you to bring your attention down to the bottom of the lungs.
Just observing the lungs from this part.
And just staying at the bottom of the lungs.
Just really connecting with the nourishing breath.
Connecting with the lungs' thirst for oxygen.
That nourishing inhale.
And just allowing them to gently empty on each exhale.
That thirst for oxygen,
For air.
Filling your lungs completely on each inhale.
And just allowing them to gently empty on each exhale.
And again,
When your mind wanders off,
Just gently bringing it back to the intended focus.
And now just following each breath.
From the tip of the nose,
The nostrils,
All the way down to the bottom of the lungs.
And out.
This beautiful life-giving breath.
And also noticing if there's any blockages in the breath.
If there's a sense of heaviness anywhere or lightness in the body accompanying the breath.
Just observing this and not trying to change it.
Just bearing witness to what is.
A sense of acceptance and openness.
Meeting this moment with the breath.
Allowing the breath to ground you in this moment.
In this body.
In this experience.
Taking a moment of gratitude for the breath.
This breath that breathes itself.
And just watching it breathe itself.
Feeling the rising and the falling of the body.
The shoulders,
The stomach and the chest and the back.
With each breath.
Very subtle movements.
And just staying present with all of it.
Just taking a moment to thank yourself for taking this time to connect with yourself.
And discover the home within.
Wishing you a beautiful rest of your day.
