Find a comfortable seat.
Start to observe the breath and how it is in this present moment.
Noticing the qualities of either half of the breath.
If one is shorter or harder to take than the other.
Start to lengthen both halves of the breath until they match in an even length.
Perhaps using a count of four or six to match both halves.
Aware of the spaces in the torso that the breath is currently moving.
If you're breathing at the navel,
The ribs,
The chest,
The shoulders.
Take your awareness to the inhales and exhales at navel center.
If you'd like,
Place a hand on the front of the abdomen.
As you breathe in,
Feel the navel expand forwards,
Creating more room for the breath.
As you exhale,
Feel the navel draw back towards the spine,
Releasing the breath.
Inhales forwards into the navel,
Exhales draw back.
Sending the breath wide into the rib cage,
Feel the lowest ribs expand forwards and out.
Sides of the ribs expanding wide towards the arms.
Every exhale,
Allow rib cage to draw back in towards the spine,
The center line of the body.
Breathing forwards into the front of the chest,
Not into the shoulders,
But forwards into heart center.
As you exhale,
Feel the front of the chest melt back towards the heart.
Combining these three parts,
Start to take the breath up and down the length of the spine.
Starting from the base of the spine,
Inhale up into the navel,
Wide to ribs,
Forwards to heart,
Up to the crown.
And as you exhale,
Release the heart,
Ribs,
Navel back in and down towards the base of the spine.
Inhales draw up to the crown.
Exhales release back to the base of the spine.
Continuing with this shape of the breath.
Take your awareness of the breath into the nose.
Inhaling up both sides of the nose to intersect these lines of breath at the point between the eyes.
And as you exhale,
Release these lines of breath back down both sides of the nose like a triangle shape.
Inhale up both sides of the nose to the point between the eyes.
As you exhale,
Release the breath down both sides of the nose and a couple inches past the end of the nose.
Inhales up to the point between the eyes.
Exhales down both sides of the nose.
Take your awareness of the breath into throat center.
Aware of the change between inhale and exhale.
Perhaps there's a different sort of pressure in one half of the breath compared to the other.
A slight temperature change.
Or just being aware of the vibration here of the breath at throat center.
Take your awareness back to heart center.
Exhaling into the smallest point you can imagine inside the chest.
As you inhale,
Expand the breath out towards the inside of the rib cage.
Not affecting the outside shape and surface of the body.
But aware of the movement inside heart center.
Bringing this same shape of breath down into navel center.
Exhaling to the smallest point you can imagine just above navel center.
Inhale expanding lowest ribs.
The breath down towards the base of the spine.
And into front and back body.
As you exhale,
Draw the awareness back in towards the line of the spine.
Inhale expanding the breath out through all sides.
Exhale back in.
Start to take your awareness back up and down the length of the spine.
Observing all of these spaces.
What changes?
What moves or resonates the most?
And where you feel perhaps the least amount of effort or change.
Aware of the shape,
The quality of the breath at any of these points.
Continue to let the mind rest with the movement,
Shape,
Or sound of the breath.
Thank you.
Bring your awareness back to the present moment.
Taking this peace and stillness with you.
Come back to it at any point.
