Welcome to your deep breathing practice.
Make sure that you're sitting comfortably with the spine straight.
And if you need to do anything to make yourself more comfortable,
Perhaps taking a cushion to sit on or to lean against,
Do whatever you need to do so that you won't be distracted by your body as you focus on your breathing.
And when you're ready,
Close your eyes and bring your awareness to your breath.
Follow the natural flow of the breath.
Watch the air as it flows in and out of your body.
And notice how the breath is flowing for you today.
Is it fast or is it slow?
Is it shallow or deep?
Are you breathing more into your chest or more into your belly?
Nothing is right or wrong or better or worse here.
Just follow the breath however it's moving.
And now bring your hands to your lower abdomen.
And begin to breathe deeply into your lower abdomen.
Send your breath deep into your belly so that as you breathe in,
You can feel the belly rising underneath your hands.
And as you breathe out,
You can feel the belly relaxing again under your hands.
We're going to take a few minutes breathing like this.
Inhale into the belly.
Feel the belly rising under the hands.
Exhale,
Feel the belly relaxing.
Keep your awareness completely on the breath.
It's normal that your mind will want to move and you may find yourself getting distracted or thinking about other things.
But if you notice that that has happened,
Just gently come back to the breath and to feeling those deep inhalations and exhalations.
And now bring the hands back down and bring your breathing back to normal.
Take some normal breaths here and just take a moment to observe how you're feeling.
Notice how your body is feeling.
Notice what's happening in your mind.
And when you're ready,
Slowly open your eyes.
This brings us to the end of the practice.
Thank you for joining me today.
