Come into a comfortable seated position with your hands resting in your lap,
Posture supported,
Yet relaxed.
You can have your eyes open and gazing down towards your lap or closed if that feels comfortable.
And let's begin with a few rounds of alternate nostril breathing.
This is a good practice to do before meditation,
When you're feeling stressed,
Or even before bed.
It engages both the left and the right nostril,
So it's helpful in creating balance.
Exhale,
Air normally.
Hold your right hand up by your nose,
Palm facing your face.
You'll be using the thumb and the right ring finger.
Close the right nostril by pressing gently against it with your thumb,
And inhale through the left nostril.
The breath should be slow,
Steady,
And full.
Now close the left nostril by pressing gently against it with your right ring finger,
And open your right nostril by relaxing your thumb,
And exhale fully with a slow and steady breath.
Inhale through the right nostril,
Close it,
And then open the left nostril,
And exhale.
That's one complete round.
Inhale through the left nostril,
Switch,
Exhale through the right nostril.
Then inhale through the right nostril,
Pinch,
And switch.
Exhale through the left nostril,
Inhale through the left,
Pinch,
Switch.
Exhale through the right,
Inhale through the right,
And continue this way at your own pace,
Mindfully keeping your breath smooth,
Steady,
And continuous.
If at any point you need to take a break,
You could allow your breathing to go back to its natural rhythm.
After this next cycle,
Allow your breathing to return to its natural pace.
Take a moment to notice how your body and your mind feel.
Settle your attention on your lower belly.
If you'd like,
You can bring your hands to your lower belly,
Noticing the sensation of your belly expanding against your hands on the inhale,
And then gently pulling away from your hand on the exhale.
Continue this lower belly breathing at your own pace,
And then slowly bring your hands to your lower belly,
Noticing the sensation of your belly expanding against your hands on the exhale.
Now bring your attention to the sensation of the breath in your chest.
Keep your breathing long and slow when you breathe into your chest,
Because we tend to breathe in our chest when we are in fight or flight mode.
So you want to keep that calm feeling in your body as you breathe.
So on the inhale,
Noticing your chest expanding and filling up against your hand,
And then softening on the exhale.
Anytime your mind wanders,
Bring your attention back to the sensation of your breath in your chest.
Now bring your attention to the sensation of the breath in your nostrils,
Noticing the temperature of the air on the inhale and on the exhale,
Maybe noticing the pause between breaths,
Noticing which nostril you're breathing out of,
Maybe noticing where the breath goes after the inhale in your nostrils.
Do you notice the sensation in your chest,
Or your belly,
Or your back?
Continue here with your beginner's mind,
Just noticing the breath,
Becoming curious,
Focusing your attention either the nostrils,
The chest,
Or your belly.
After this last breath,
You can release your attention to the breath,
Notice how your body and your mind feel right now,
Begin to notice the weight of your body sitting,
The sounds around you,
And when you're ready,
You can open your eyes.
Welcome back.
Enjoy the rest of your day.
