Take a moment to close your eyes and allow your body to sink into the position that you have chosen.
Allow the back body to sit up straight but not stiff.
Allow your hands to sit gently in your lap,
Bringing your attention to the very tip of your nose now,
Beginning to notice your inhales and your exhales.
As you inhale,
What does your breath feel like in your body?
Do you notice the way your chest and shoulders slightly expand or perhaps the way your belly slowly drifts forward?
On the flip side,
Notice what it feels like to breathe out.
Your shoulders gently settle back into place.
Your belly button travels back to the spine.
Begin to settle your awareness at the very tip of your nose,
Noticing the gentle exchange of inhales and exhales at the very tip of your nose,
And then gently traveling your awareness down the body into the very center of your chest.
As you inhale,
Notice how the ribcage and lungs expand,
And as you exhale,
Everything falls back into place.
Setting the awareness one level lower down into the belly,
Noticing how as you inhale the belly rises,
And how you exhale the belly falls.
Inhale belly rises,
Exhale belly falls.
We will now begin to pull all three parts of this breath together as you gently breathe in through the nose,
Chest,
Belly,
And then exhale as the belly falls,
Chest deflates,
And the air comes out of your nose.
Inhaling through the nose,
Chest,
Belly,
Exhaling belly,
Chest,
Nose.
Inhaling through the nose,
Chest,
Belly,
Exhaling belly,
Chest,
Nose.
Take a deep breath in through the nose,
And an exhale as you let it all go.
