It only takes a reminder to breathe.
Let's find ourselves back here on the breath,
Coming home,
Taking a deep in-breath through the nose fully and a longer out-breath slowly through the mouth or the nose.
Noticing how the shoulders melt away.
Maybe again inhaling fully around 5 countings in slowly.
Exhaling longer,
Slowly.
Maybe even with a sigh.
One more time.
Finding a moment of presence within our posture,
Seated on a chair or on a cushion.
Feet in contact with the ground or legs in contact with the ground.
Noticing which parts of the feet are connected with the earth.
How it feels,
The texture,
The form and shape.
Maybe other parts of the feet,
The legs in contact with the air.
Simply noticing the difference.
Finding a check in on the pose of spine as the spine feels straight,
Aligned,
Natural,
Sitting bones grounded,
Shoulders relaxed,
Neck relaxed.
When we feel stable on the spine,
We can start to bind the arms to the back of the body,
Bringing the left arm to the side,
Parallel to the floor,
Moving the thumb down,
Rotating the arm.
So we have one arm leaning on our back and the other arm stretching out,
The right arm parallel to the floor,
Rotating the thumb down and uniting the arms at the back.
Maybe a gentle touch of hands along the elbows or other parts of the lower arms.
Here feeling the touch of the hands,
The palms of the hands,
Where they connect with surface,
Form and shape.
Starting to bring our attention to the nostrils,
To the breath.
Noticing the wind of air arriving into the nose and out to the nose.
There is a certain texture on breath as well,
A temperature.
Bringing some curiosity to this for a few more conscious breaths here.
Can rest our eyes along the nose as well or close the eyes.
There will still be light,
Form and shape.
Even when the eyes are closed.
And allowing the tongue to rest on the bottom of the mouth,
Softening the jaws just for now.
Sliding down the awareness towards the pose of arms,
Still intertwined,
Still connected at the back of your body.
Maybe by now there is sensation felt somewhere in the body.
Maybe along the shoulders,
Chest and arms which the pose targets.
Is there any form,
Shape,
Beginning,
Duration,
An end of sensation noticed here in the body?
If not,
It is totally okay.
Just bringing some curiosity here,
As a living painting these forms and shapes come with texture,
Intensity like softer and stronger colors would appear.
And blur out.
Just a few more breaths here,
How does it feel?
Why do you feel it?
Does it give rise to any thoughts or emotions as they manifest here as well?
Arising and falling.
Maybe a little heart lift here towards the sky.
Taking a deep breath and on exhale we release the right arm and left arm to feel.
Allowing the arms to become soft,
Effortless like water dropping.
Seeing how these sensations flash through.
Breath on the foreground and experience around.
Grounding back the sitting bones in contact with earth.
Another conscious breath here.
Breathing some divine light into the heart space.
From the universe arriving filling up the cup of the heart.
And allowing this light to ripple its effect through the body inside and outside and we exhale.
Becoming spaciousness like a vessel,
Like a hole in the foot.
Fasting it on.
When the eyes are still closed we can start to open the eyes to face our palms.
Then rub the palms together fast until there is heat.
Then cupping the hands over the eyes inhaling looking into the palms of the hands.
And exhaling allowing the hands to slide off.
Releasing the arms.
Maybe shaking the hands as if there is water on the fingers.
Placing the hands back onto the lap where we can see the inside of the palms.
Then looking from inside of the palms we can turn our attention to outside again.
Namaste.
May the practice benefit your wellbeing and therefore other beings wellbeing.
