Welcome to your practice.
This is a short practice to bring you back to a sense of calm and stability.
So when you're ready,
Make your way into a comfortable seat,
You can lift your hips onto a cushion or a prop if you like.
Wherever you are,
Make sure that your spine is tall and position the crown of the head right over the base of the spine so you feel a sense of integrity in the back body.
Allow your shoulders and your jaw to soften and you can allow your elbows to hang just beneath your shoulders and rest your hands wherever feels most comfortable for you.
Now with your eyes softly closed,
Become aware of your breathing.
Feel the breath move very slowly and evenly in and out through the nose.
Feel the two separate streams of breath moving in through each nostril and see if you can become sensitive to the place where your nasal passage meets.
Maybe becoming aware of the very subtle sensation of the breath moving along the tender flesh at the back of your throat.
And having placed your attention there,
Notice if it feels a little cool or a little dry.
Without the need to change anything,
Just take notice of this space,
Take notice of your breath moving in through both nostrils and meeting together at the back of the throat.
Abiding in your restful awareness,
Watching the movement of the breath.
Notice how it moves,
How it flows,
No need to change anything,
Just observing,
Just watching.
As you sit in this space,
Maybe noticing how the quality of your breath is reflective of the quality of your mind.
So the more relaxed and clear your mind is,
The more relaxed your breathing becomes.
Knowing that these two places influence each other,
With minimal effort,
Very gently start to smooth and even your breathing.
Still noticing,
Still feeling the breath at the back of the throat,
But allow it to be smooth and even and easeful.
Over time you might find that your breath naturally becomes a little deeper,
A little longer.
Without forcing anything,
Just allow the breath to move how it wants to move.
Feeling it move against the back of your throat.
Taking notice now of the quality of your mind and the quality of your breathing.
You feel ready,
You can let go of the technique,
Let go of your effort,
Your attention.
Gently bring your hands to your heart,
The deepest gratitude,
Together we bow.
Thank you.
