Breathing in,
I calm my body.
Breathing out,
I smile.
Dwelling in the present moment,
I know that this is a wonderful moment.
Breathing in,
Calm.
Breathing out,
Smile.
Present moment.
Go ahead and take a seat.
Come to the front edge of your sitting bones and sit up nice and tall.
Take a nice,
Big,
Deep,
Cleansing breath in and exhale all your air out to empty.
Got a nice,
Big,
Deep breath in and exhale.
One more time.
Nice big,
Deep,
Full breath in,
All the way to full.
Feeling full and gently exhale all your air out to empty.
Beginning a nice,
Even,
Ujjayi breath.
Breathing in and out through the nose,
Let the mouth close.
Feeling the air gently pass in and out through the back of your throat,
Making a sound like a whisper,
Like the ocean.
Send your roots down into the earth,
Deep into the earth.
Imagine there's an anchor attached to a rope at the base of your spine,
Gently being drawn down deep into the earth.
And that same rope is going up through your spine,
Up through the top of your head,
Gently being pulled in the opposite direction,
Lengthening the spine.
So as you root down into the earth,
Rise up towards the sky,
Sitting up nice and tall,
Breathing into the space between the vertebrae.
Nice long inhale.
Nice long exhale.
Nice long inhale.
Nice long exhale.
As you inhale,
Breathe in from the tips of the toes,
All the way to the top of the head.
As you exhale,
Breathe out through the back body,
Out through the fingertips,
Getting all your air out.
Again,
Breathing in from the tips of the toes to the top of the head,
And exhaling fully out through all the extremities.
And begin to notice the pause at the top of the breath.
And once again,
The bottom of the exhale.
Notice how you are in this moment.
Without judgment,
Just notice,
Cultivating your witness self.
Imagine that you are sitting comfortably in the back of your head,
In a very comfortable seat,
Relaxing totally,
Following your breath.
And as thoughts arise,
Imagine you're watching them go by like you'd watch a slideshow.
Watching the thoughts arise in front of your head,
Noticing them and just letting them go by.
So you're watching a slideshow,
Not becoming attached to anyone,
Just letting them go.
As though you yourself were the ocean,
Watching the waves ebb and flow on the shore.
As though you yourself were the sky,
The vast sky,
Watching the clouds go by.
And as you exhale,
Notice how your thoughts arise as they surely will.
Gently return your attention to your breath.
Long inhale.
Long exhale.
Long inhale.
Long exhale.
We're going to do a few rounds of Durga Pranayama,
Three-part breath.
And as you're ready,
Go ahead and exhale all your air out to empty.
And then inhale a third of your breath in,
Filling your belly with air,
And hold.
And then inhale and fill your ribs and your lungs and your back body expand and hold.
And then inhale all the way up to full,
Holding full.
Holding full a little bit longer,
Then feels natural.
And then very,
Very gently letting all your air out,
Little by little,
Gradually,
Till you're empty,
Holding empty.
Once again,
Holding a little bit longer,
Then feels natural.
And again,
Inhale a third of your breath,
And pause.
And another third,
And pause.
All the way up to full,
Holding full.
Gently exhaling all your air out to empty.
Holding empty.
One more time,
Inhale a third of your breath in,
Hold.
And another third of your breath in,
Hold.
And then all the way up to full,
Holding full.
And this time,
When you release your air,
Release all that no longer serves you.
Release toxins,
Whether they be ideas,
Feelings,
Anything that no longer serves you,
All the way to empty.
All the way to empty,
Let it all out.
Let it go,
Making room with your next breath for new beginnings.
And breathing fully in and out.
Breathing in,
I know I'm breathing in.
Breathing out,
I know I'm breathing out.
Breathing in,
I know I'm breathing in.
Breathing out,
I know I'm breathing out.
As you breathe,
Notice the natural pause at the top of the breath,
And the natural pause at the bottom of the breath.
Much like the waves of the ocean crashing on the shore,
Causing the top to press away.
And at the ebb,
As they ebb back,
The water ebbs back in,
Dissolving into the ocean.
Breathing in,
I know I'm breathing in.
Breathing out,
I know I'm breathing out.
Breathing in,
Calm.
Breathing out,
Smile.
Present moment,
Wonderful moment.
Allowing the breath to flow back into the ocean.
Breathing in,
Calm,
Breathing out,
Smile.
Present moment,
Wonderful moment.
Allow the sound of the ocean,
The wave of your breath to move through you gently,
Gently,
Gently,
Gently,
Gently,
Gently,
Gently,
Gently,
Gently.
Allow the breath to move through you like a wave.
Feel the oneness with the breath.
Oneness with the ocean.
Connection with the earth.
Connection to the sky.
Always returning to the breath.
Long inhale.
Long exhale.
Accessing the present moment through your breath.
Knowing that this is always available to you.
Feeling the oneness,
Wholeness,
Whole body,
Whole being,
Present moment,
Wonderful moment.
Breathing in,
I calm my body.
Breathing out,
I smile.
Dwelling in the present moment.
I know this is a wonderful moment.
As you're ready,
Gently,
With the shoulders soft,
Inhale,
Reach your arms up to the sky.
And exhale,
Draw the palms down in front of your heart,
Anjali Mudra,
Prayer,
Position.
Breathing here for a moment,
Focusing on gratitude,
Being grateful for something that you normally take for granted like your breath,
Freedom,
Air you breathe.
Feel gratitude with your breath moving through you.
I am grateful for your breath.
Finishing the sentence yourself.
I am grateful for my breath.
I am grateful for freedom.
I am grateful for the air I breathe.
I am grateful for.
And as you're ready,
We'll end our meditation practice chanting the sound of Aum together.
Four syllables,
Four sounding Aum.
Go ahead and take a nice big deep breath in.
Aum.
Taking this feeling of peace,
Of wholeness,
Of oneness with you into your day.
Namaste,
The light within me,
The divine in me.
Recognizes and loves the divine in you.
