Find a position where you feel both comfortable and alert.
This could be a seated position,
Maybe you're lying down,
Or maybe you're propped up on a wall or a cushion.
Choose the shape that works for you today.
It's good to start this practice by listening to and honoring your body.
Once you're settled in,
Close your eyes or soften your gaze.
Take a deep breath in through your nose and on your exhale open your mouth and let it out.
Let that audible exhale release any tension you may be holding onto.
Take another deep breath in filling up the belly,
The lungs.
Hold and then open up your mouth and let it out.
We'll take one more deep breath in filling up belly,
Lungs,
Chest,
Pausing at the top before opening the mouth and letting all the air out.
Today we'll practice an exercise called finger breathing.
And we'll start with the right hand.
So bring the tip of your right thumb to the base of your right index finger and on the inhale drag the tip of the thumb up to meet the tip of the index finger pausing at the top and then exhaling bringing the tip of the thumb to the base of the index finger.
Then moving the tip of the thumb to the base of the middle finger.
Taking a deep breath in dragging the tip of the thumb up to meet the tip of the middle finger.
And then on the exhale dragging the tip of the thumb back down to the base of the middle finger.
Then moving the tip of that thumb over to the base of the ring finger inhaling dragging the tip of the thumb up to meet the tip of the ring finger.
And then on the exhale dragging the thumb back down to the base of the ring finger.
Then bringing the tip of the thumb to the base of the pinky inhaling and dragging the tip of the thumb up to meet the tip of the pinky finger.
Then exhaling dragging that tip back down to the tip of the base of the pinky finger.
And then let the right hand fall into a comfortable position and we'll repeat that again on the left hand.
When you finish with the exercise on the left hand just let the left hand relax.
Start to bring the focus to the breath.
As you breathe in you can think to yourself inhale and as you breathe out think to yourself exhale.
We'll layer on a counting exercise.
We'll continue to think inhale as you breathe in and think exhale as you breathe out.
But after the exhale count one and then inhale exhale two.
Then repeat that all the way up to a count of eight and then back down to one.
At any time if you lose count simply start back over at one focusing again on the inhale and then exhale.
We'll start to expand the awareness to include the entire body.
We'll still be anchored in the breath so as you breathe in think inhale and as you breathe out think exhale.
But after the exhale note a sensation that you're feeling in your body.
So the practice will look like inhale exhale shoulder.
Maybe you're feeling a twinge in the shoulder.
Then inhale exhale toe.
And you'll keep going and after every exhale noting a sensation that you're feeling at that moment.
You you Today's deep listening question is inspired by the tarot card the ace of swords The ace of swords card shows a hand emerging from the clouds,
Wielding a double edged sword.
A golden crown encircled by a wreath is suspended around the tip of the sword.
The crown is a symbol for both royalty and the power to rule.
The wreath is associated with victory,
Success,
And great achievement.
In the background you can see both mountains and the sea,
Which are used as symbols of the vast reach and distant lands that the swords can be used to conquer.
The ace of swords indicates that you're about to experience a moment of breakthrough.
With its sharp blade and representing the power of the intellect,
This sword can cut through deception and find truth.
It represents that moment where you see the world as a place that is filled with nothing but new possibilities.
This makes it the best time to work on your goals,
As the aces give all green lights and are signals of waiting opportunities and new beginnings.
So now take the time to ask yourself,
What opportunity is waiting for me?
Sit with this question without trying to analyze or think and just allow any answers to come up from deep within.
What opportunity is waiting for me?
What is waiting for you?
What is waiting for you?
During this practice you may have heard an answer from your inner wisdom,
But the true benefit of the practice comes from listening and practicing being open.
The practice of listening expands our awareness and helps us be in tune with our own inner wisdom.
As we bring this practice to a close,
Bring your hands to heart center,
Slightly bowing your head,
Giving yourself thanks and appreciation for carving out this time today for yourself.
Namaste.
