Welcome to this breath practice.
This practice is designed to anchor you in your breath and into your body.
It's a simple practice you can return to again and again,
Maybe even making it part of your morning ritual.
Find yourself a comfortable position.
You can be sitting or lying down for this practice.
Take a moment to have a little wriggle or a stretch.
Whatever you need to get comfortable so you can be fully present here.
Knowing that there is nowhere else you need to be right now.
Nothing else you need to do.
Feel your whole body here.
Notice the temperature of the air around you.
The sensation of the clothing on your skin.
Notice all the points of contact between your body and the ground or the chair beneath you.
Acknowledging the earth that is supporting you,
Nourishing you,
Holding you.
On your next exhale,
Let your body soften just a little more into this support.
As if you are giving yourself permission to surrender fully to this practice,
To this moment.
Now begin to bring your awareness to the tip of your nose.
The space where your breath first enters your body.
Place all of your awareness here.
Noticing the flow of air in and out through your nose.
The subtle change in temperature between the in-breath and the out-breath.
Perhaps you can even sense the gentle movement of the tiny hairs inside your nose.
Now follow your breath a little deeper into the back of your nose,
Into your sinuses and into your throat.
Just noticing how much or how little sensation you feel here.
Let your awareness travel deeper now into your chest and belly.
Feeling the rise and fall of your belly.
The movement of your diaphragm up and down with each breath.
Just take a moment here to notice where your breath naturally wants to flow.
Does it feel easier to breathe into your belly or your chest?
What shape does your breath naturally want to take?
Not judging anything is right or wrong.
Simply meeting each sensation with open curiosity.
Now begin to explore the breath in your chest a little more.
Breathing just slightly deeper.
Directing your breath into the front of your ribcage,
Into the sides and into the back.
Letting your breath rise all the way up toward your collarbones.
Again,
Simply noticing where your breath flows with ease and where it feels a little more restricted.
If you do notice restriction in any area,
See if you can gently direct your breath there.
As if you are softly opening your chest from the inside out.
Using your breath as an internal stretch,
Just as you might stretch your back or your legs.
You may like to deepen your breath a little more here,
Allowing it to become slow,
Full and steady.
Imagining that with each inhale you're breathing in energy,
Life force,
Chi.
And with each exhale you're releasing any stagnation or anything that no longer serves you.
Stay with this exploration for the next few minutes.
If your mind wanders or you find yourself distracted,
Gently and lovingly guide your awareness back to the sensation of breathing.
When you feel ready,
Allow the focus on the breath to soften.
Let your breathing return to its natural rhythm.
Take a moment to check in with how you're feeling.
Notice how it feels to breathe naturally now.
Perhaps your chest feels a little more open.
Maybe you feel a little calmer or more centered.
Begin to notice the sounds around you.
Coming back to the space you're in.
You might like to gently wriggle your fingers and toes.
And when you're ready,
Gently opening your eyes.
Thank you for joining me for this practice today.
I hope it has left you feeling calmer,
More centered and ready for your day.
You can return to this practice whenever you need a gentle reset.
