Hello and welcome to my peaceful universe.
In today's practice I'll be inviting you to focus on your beautiful breath.
Learning to breathe properly is one of the most important ways to help you feel calm and safe in times of stress,
Anxiety and turmoil.
If you're in control of your breath you're in control of your mind and body.
The breath is also a very powerful anchor to the present moment and is a reference point to help you recognize when your mind has wandered.
Every time you catch your mind wandering you can just use your breath to return back to the present moment.
Let's begin today's practice by softly closing your eyes.
Gently sit in a dignified position with your spine upright and relaxed as though you're a tall peaceful mountain.
Place your hands comfortably on your lap or by your sides and feel your feet resting firmly on the floor.
Sitting in this peaceful way allows you to feel grounded and supported and it's a beautiful reminder that you are worthy,
Deserving and unlimited.
It's an affirmation of freedom and that you're living in harmony with the earth's beauty and richness.
Now I would like to invite you to connect with your beautiful breath.
Sense how your breath is feeling in this moment.
Notice how it flows in and out of the body without any effort at all.
Now gently take a deep breath in right down into the base of your abdomen and let it go slowly.
Take another deep breath in and completely let it go.
Allow your breath to settle into its normal rhythm now without trying to control it in any way.
As naturally it flows in and out,
Notice wherever you sense its movements.
Maybe you can feel the movement of your breath flowing in and out of your nostrils or it may be with the rise and fall of your chest or at the abdomen.
Lightly place your attention in the area where you feel the breath the strongest.
Paying attention to any sensations such as tingling,
Stretching,
Warmth or coolness.
Whatever you're experiencing is totally okay.
There's no need to label or judge the sensations.
Simply feel them as you take just one breath.
You See if you can feel just one breath from the beginning through the middle to the end.
Notice what it feels like to pay attention to the breath in this way.
With every breath in,
Be aware that you're breathing in.
With every breath out,
Be aware that you're breathing out.
In this moment gently keep your focus on just one breath.
As you practice your mind may become distracted,
Taking your attention away from the feeling of the breath.
This is not a problem.
That's what the mind likes to do.
Each time you realize that you've become distracted,
A helpful thing you can do is gently note to yourself,
Distracted and gently come back to the next breath.
Feeling the sensations in your body as the breath flows in and out.
See if you can bring an attitude of patience and kindness towards yourself as you gently continue to return your attention to each precious breath.
It doesn't matter how many times you have to begin again.
It doesn't matter how many times you have to bring your attention back to your breath.
This is part of the practice.
Remember to forgive yourself every time you let go of distraction.
How are you going?
Maybe you're feeling a little sleepy or perhaps the rhythm of your breathing has changed.
Just allow things to be as they are in this moment and softly bring your attention back to the next breath,
Allowing it to anchor you back into the present moment.
You you It's time to return now.
Slowly take a deep breath in and a slow breath out.
And one more time,
Slowly take one last deep breath in and one last big breath out.
And one last deep breath out.
And one more time,
Slowly take one last deep breath in and one last big breath out.
When you're ready,
Gently open your eyes,
Feeling a deep sense of relaxation and peace throughout your whole body.
As you continue with your day,
Remember that you can touch base with your breath at any moment to calm your mind and anchor you back into each precious moment.
And as our beloved teacher Thich Nhat Hanh says,
Remember to keep your breath in and out of your mind.
And as our beloved teacher Thich Nhat Hanh says,
Remember to keep your breath in and out of your mind.
Sending you all my love and blessings,
Isabelle.
