Begin by noticing the natural flow of your breath.
Simply observing.
No need to deepen it just yet.
Just bring your attention and your focus to your body and to your breathing.
This somatic practice supports regulation through slowness,
Not control.
Keeping your awareness with your breath,
Gently now invite the inhale to lengthen slightly,
Breathing in through your nose,
And allow the exhale to be just a bit longer,
Releasing through your mouth.
Again inhaling,
Just slightly deeper breath in through the nose,
Exhaling,
Take your time on the out-breath,
Releasing through the mouth.
Notice how the body responds to the slightly deeper breathing rhythm.
And continue to gently lengthen the inhale,
Breathing in through your nose,
And allow the exhale through your mouth to be just a bit longer.
But also,
There's no correct rhythm,
Only the one that feels supportive for you.
As you breathe,
Notice sensations in the body,
Potentially the rise and fall of your chest,
The movement of the belly,
The subtle shifts within your physical vessel in your throat and your ribcage.
Just simply allowing the breath,
If at any point the breath wants to pause or to soften,
Allow that as well.
Just gentle,
Slower breathing,
Breathing in through your nose,
Taking your time,
Taking as much time as you want and need,
Releasing through your mouth.
Same thing,
Allow it to be more intentional,
But also allow it to feel good.
Slow breathing sends a quiet message to the nervous system.
It is safe to settle.
Staying here with the breath and inviting the body to receive that message in its own time,
It is safe to settle.
Gentle inhale through your nose.
Easy exhale through your mouth.
Now,
Allow the breath to return to its natural rhythm.
Not trying to do anything,
Simply staying connected to the breath and observing it simultaneously.
Notice the quality of presence in this moment.
When you are ready,
Bring your awareness back to the room or the space or the place where you're practicing this meditation.
And as you open your eyes,
Just feel yourself grounded,
Present and at ease.
And if you'd like,
Set the intention to carry this energetic signature with you throughout your day today.
Bright blessings.
