Just starting to breathe in and out through your nose.
As you breathe in and out through your nose just become aware of the sensations in your body.
If you feel comfortable to do so you might want to place one hand on your belly and another one on your chest,
On your heart space.
This will just help you to really become aware of your breath,
Where your breath is sitting within your body.
Notice where you feel the rising and the falling of your hands.
If you're feeling that your breath is higher up in your chest then start to just relax your belly and breathe deep into your belly,
Feeling it expand as you do so.
Just imagine that you've got a balloon in your tummy and as you breathe in the balloon blows up and it puffs out.
As you exhale just let that balloon deflate,
Let your belly deflate in.
Make it nice and soft.
Without any effort,
Without trying too hard,
Just let it be.
Just keep your focus downward and up,
Breathe in and out.
Letting the day so far just wash over you,
Letting the week so far wash over you.
Know that there's a lot of tension and anxiety and aid at the moment,
There's a lot of things that are going on that are out with our control.
But what we can control is our responses,
How we choose to view things and we can always control the breath.
Whenever you feel that your mind is getting distracted within this practice right now or throughout your day,
Throughout your week,
Just notice that you're distracted,
That your mind is really busy.
Notice any stories that you're telling yourself that you're allowing your brain to get caught up in to become entangled in those stories,
The feelings,
The sensations.
Just notice it and let it go.
Return to the breath.
Return to that deep belly breath.
Breathing in through your nose,
Down into your belly.
Feeling the expansion in your body.
Noticing the space that you take up,
That you deserve.
That is your right.
And just exhaling,
Deflating and letting it all go away.
Just letting go.
Coming away from the noises in your surroundings.
Feeling grounded with your feet flat on the floor or your sit bones on the floor.
Feeling that connection to the earth and just knowing that you've got the breath,
At all times you've got the breath.
So many of us get so busy and caught up in life that we forget to truly breathe,
To breathe properly and deeply.
It's so important for your health and well being to ensure that you know how to breathe correctly.
Feeling the breath moving from the bottom of your belly up and out,
Passing past your chest as you exhale.
Just relax.
Last few breaths.
And on your next exhale,
Just start to bring the awareness back into your body.
Wiggling your toes,
Your feet,
Your hands.
Taking any gentle stretches if they feel good for you.
And just gently opening your eyes.
