🎵Music🎵 As you begin to settle in for this short breathing practice,
I invite you to take a comfortable seat.
You might sit cross-legged on the floor or in a chair.
And you might prefer a block or a bolster under your hips.
As you settle in,
Take a moment to find your most comfortable position.
Shifting back and forth,
Side to side.
Really paying attention to the points of connection between your body and its support.
As you come to stillness,
Pay attention to the sensation of your breath in your body.
As you inhale and exhale,
Notice where you can feel your breath.
You might notice the cool air of the breath on your nostrils as you inhale.
The warm air as you exhale.
You might notice your breath expanding your chest,
Your rib cage,
Your belly.
You might notice your shoulders relax and fall as you exhale.
Follow the path of your breath,
No need to change anything.
Just noticing the sensation of your breath in your body.
As your mind begins to settle,
Direct your attention to your seat.
Feeling the connection between your sit bones and the support beneath.
And noticing what changes if you shift a little forward or a little backward.
Finding the space that feels most grounded and supported to you.
Direct your attention up through your spine,
Stacking each vertebrae above the one beneath.
Inviting a slight tuck to your chin and a lift through the crown of your head.
Begin to notice how the cycle of your breath moves your entire body.
The slight expansion as you inhale and the slight contraction as you exhale.
Take a moment to stretch your neck,
Tilting your left ear towards your left shoulder,
Lengthening along the right side of your neck.
Slowly bring your head up through center and now moving your right ear towards your right shoulder,
Feeling the length along the left side of your neck.
Moving your head back to center and tilting your nose up towards the sky,
Opening through the front of your throat.
And drawing your head back down,
Chin towards chest,
Feeling the stretch along the back of your neck,
Across your shoulders.
And returning to center,
Sitting tall and straight and returning your attention to the slow even path of your breath.
If your mind has begun to follow the path of your thoughts,
Invite it to return to the anchor of your breath,
Following it through your inhale and expansion all the way down to your belly and your exhale and contraction,
Emptying your lungs before the cycle starts again.
Now take your Hopefully,
Holy cup of water you have foundBy yet another dark Samsung Expanding your awareness from your breath to the sensation of your whole body,
Slowly bring your hands together at your heart.
Taking a moment of gratitude for the cycle of your breath in and out,
An anchor that you can return to at any point to feel the sense of grounding and home.
Let's take a moment of gratitude for the cycle of your breath in and out.
