Begin by finding a comfortable position if you're not already in one and sitting in a way that feels easy yet still upright,
Gently allowing your hands to rest in your lap and your eyes to close,
Or just having a soft gaze at the floor a few feet in front of you.
We're practicing mindfulness,
So we're really just being open,
Being curious,
And being willing to say yes to life in this moment,
To be here now with all that arises in this breath,
In this breath,
And in this breath.
So we'll tune in to the breath through the practice of head-to-heart space breathing,
And we won't spend much time on it because this practice can be done in a minute or less.
What's important here is not focusing on how long it takes.
It's focusing on the quality of presence that you cultivate,
So bringing one hand to your belly and one hand to your heart,
And just noticing as you tune in to the practice what's real in your experience,
Noticing the weight of your hands on your body,
The weight of your body on your chair or cushion,
Beginning to sink deeper into presence as you start grounding into the earth,
Finding yourself becoming more centered,
More balanced,
As you notice the rise and the fall of your breath,
Breathing in,
Being aware that you're breathing in,
And breathing out,
Being aware that you're breathing out.
And with the hand that's on your belly,
Just experiencing the breath as I count,
Taking a clearing breath in through the nose and out through the mouth.
Breathing in,
Two,
Three,
Four,
Five,
Out,
Two,
Three,
Four,
Five,
In,
Filling up with air out,
Letting air flow through,
In,
Noticing the breath in the body out,
Letting life breathe in,
You,
In,
Two,
Three,
Four,
Five,
Out,
Two,
Three,
Four,
Five,
And tuning your awareness up to the hand on your heart and tapping back in to your basic goodness,
Even a tiny bit.
And with this hand on your heart,
Allowing yourself to connect into your natural open-hearted state of presence,
Where you feel and remember your essence,
That you are here to love and be loved.
And letting yourself fill up with this goodness,
This love,
This sense of gratitude as you breathe in and as you breathe out,
Letting it flow and fill each cell of your body.
Taking a clearing breath before we start to breathe rhythmically here.
Breathing in,
Two,
Three,
Four,
Five,
Out,
Two,
Three,
Four,
Five,
In,
Two,
Three,
Four,
Five,
Out,
Two,
Three,
Four,
Five,
In,
Feeling your goodness,
Gratitude out,
Letting it flow through your body.
In,
Two,
Three,
Four,
Five,
Out,
Two,
Three,
Four,
Five.
Noticing how you feel now.
After just a short practice of head-to-heart space breathing,
We get to consciously create our reality.
So why not create a reality where there is coherence between the head and the heart,
Where we're tapping in to our natural rhythm,
Into the breath inside of us,
And coming back into a state of presence where we can find and experience ourselves as human beings,
Not human doings.
And when you feel ready,
Beginning to wiggle your fingers and your toes and softly blinking your eyes open,
Have a beautiful day.
