The Practice Of Returning

The structure of the meditation is subtly intelligent. Breath comes first, because breath is immediate and familiar. Then comes the noticing: what happens when attention is placed on the inhale, on the pause at the top, on the exhale, on the emptying? This kind of inquiry is deceptively profound. It reminds us that the breath is not only something we have; it is something that shapes our inner weather. A longer exhale can soften a clenched jaw. A held breath can reveal where we habitually brace. A conscious return to breathing can shift the whole tone of a day.

Transcript

Hello, I'm Julie and this is a ten minute practice that's going to help you feel really positive and energised. When you're ready, Find a comfortable seat and close your eyes or have a soft gaze towards the ground. As you inhale, Breathe from the base of the spine up the back of the body. Slow inhale just to above the crown of the head and as you exhale from the crown of the head down the front of the body all the way to the base and as you inhale from the base back up the body, This slow long breath to just above the crown of the head and as you exhale the breath pours down the front of the body. Flow with that a few times, Lengthening and slowing the breath, Finding the circular breath that goes around the body. Place the right hand on the lower belly and the left hand on top and we're going to work with some affirmations to help us plant positive seeds in the mind and to help us plant positive energy in our body. You can repeat after me out loud or in your own mind. I am in my body. I am owning my energy. I am capable of all that I put my mind to. I'm not striving for perfect. There's no such thing as perfect. I am who I am. I unconditionally love and accept myself. Bring your hands onto the heart, One hand on top of the other and bring awareness into your heart and your breath a little bit more into your heart space and ask yourself, What is it that I need to hear right now? What is it that I need to hear today that's going to support me throughout my day? And say that phrase a few times out loud or in your mind and notice the energy those words carry. If you fully embodied that phrase and that energy, How does it feel? Feel it in your body right now and then release the hands. Sit in awareness for a moment and just notice how you are bringing your attention to the breath and to sensation. And we're going to say the round of affirmations one more time. I am in my body. I am owning my energy. I am capable of all that I put my mind to. I'm not striving for perfect. There's no such thing as perfect. I am who I am. I unconditionally love and accept myself. And now bring your fingertips to your chest and lightly tap your chest. Find a nice rhythm with the tapping. Just feeling some more energy coming into your body as you tap your chest. And repeat after me. I am vibrant and positive. And we'll just finish with a few yeses and these are really energizing. Just notice, Say yes, Yes, Yes, Yes, Yes, Yes, Yes, Yes, Yes, Yes. And just notice how that lands and how that energizes the body. And then releasing the hands and breathing into the whole body now. Come to the top of the breath. Hold the breath at the top. And exhale, Open the mouth. One more like that. Big breath in. Breathing into the whole body. Coming all the way to the top of the breath. Hold the breath at the top. And open the mouth and release. And in your own time you can open your eyes. And we will finish there. Thank you so much.