Find a comfortable seated position or lie down on the floor on supportive blankets.
Close your eyes or gaze softly at a point in front of you.
Imagine that you could soften your belly and take in three full expansive breaths,
Filling your belly up like a balloon on the inhale and completely letting everything go on the exhale.
Now return back to a natural easy rhythm of breath.
For now you don't need to breathe in any special way,
Just notice.
Notice the breath coming and going in and out of your body.
Counting backwards and starting with the number 293,
Begin to count your exhales.
293,
292,
291 and so on.
If you forget what number you're on,
That's okay,
Just start again somewhere close by.
Now allowing the counting to stop,
Turn your attention to the place in your body where your breath is the most noticeable right now,
Perhaps in your belly,
Your lungs or your throat or maybe somewhere around your nostrils.
Just observe your breath.
As I mentioned,
A part of your body,
Imagine the possibility of releasing all tension in that place.
Imagine that you could just let go of anything that you're holding on to in your bones,
Joints and muscles,
While simultaneously noticing the rhythm of your breath.
Begin with your feet and bring all of your awareness down into the soles of your feet.
Then begin to work your way up your body,
Inviting each part to relax,
As I mentioned it.
Your toes,
Ankles.
Invite your calf muscles to completely let go.
Allow your knees to be soft and at rest.
Imagine releasing any tension in your thighs,
Noticing the front,
Back and sides of this large muscle grouping.
Soften your belly and abdominal muscles.
Imagine that your ribs and lungs could move with ease.
Notice and relax your back,
Your spine and the muscles.
Allow your shoulders to drop away from your ears,
Your arms to be completely weightless,
Your hands at rest.
Allow your neck to be soft,
Your face completely expressionless.
Allow some space to occupy the place between your two rows of teeth,
Softening your jaw,
Softening your tongue.
All this while simultaneously noticing your breath.
Easy,
Easy breath.
Find the topmost point of your head and then begin to scan back down your body and to whatever extent it's possible,
Inviting it to relax even more.
Woo Any of you watching?
Find a word or a short phrase.
Find something that is calming,
Relaxing,
Empowering,
Or even a mantra like Om or Namaste.
This could be a word such as relax or peace.
And it can even be a neutral word such as a number like one or a color like blue.
Whatever word or phrase you choose doesn't matter so much as the way it makes you feel.
And all you have to do after you hear the sound of a bell is simply repeat that word or short phrase over and over again each time you breathe out.
You don't have to breathe in any special way.
Let it be natural and easy.
And just on each exhale silently to yourself repeat your chosen word or phrase.
The only other thing you need to remember is that it's totally normal to get distracted.
And when you do,
Just say to yourself,
Oh well,
And then begin again on the next exhale repeating that word or phrase.
So practice this until you hear the sound of a second bell signaling the end of practice.
For now,
Just focus on the coming and going of your breath as you find your word or phrase.
A BELL Focusing on your word and your actions.
Let yourself let yourself be controlled by those Nina things,
If thoughts interrupt your practice,
That's okay and totally normal.
Just say,
Oh well and start again.
And if you are bored,
That can be answered by going writing,
EncePod and then training to learn how to communicate with the mind.
If you engage in this path,
That will acquaint you with instantly over time.
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This word and this breath,
Right here,
Right now.
Let me take a look,
Okay?
Coming home to your word,
Coming home to your exhale,
Beginning again whenever you need to.
On the next exhale,
Let go of your word or phrase and simply rest here for a moment.
Imagine a peaceful scene in which you are completely healthy,
Relaxed,
And stress-free.
This might be an image from the past or an aspiration for the future.
It may be a still image or more like a movie in your mind.
If you have an injury or ailment or feel your heart heavy with grief,
You may want to picture that part of you healed or restored.
If it's too difficult to imagine this,
You may want to picture a landscape such as a lake or a beach or mountains,
Or a relaxing color such as blue or a sky.
And you can always continue to repeat your word or phrase with or without this visualization.
Allow this image to completely absorb your attention until you hear the sound of a bell.
Just like with your word or phrase,
If you get distracted,
Just begin again.
