Hi and welcome,
My name is Alaya and this is a space for you to reconnect with your breath.
So go ahead and find a place where you will not be disturbed for the next few minutes.
Sit down or lie down.
On your gaze or if it's comfortable for you,
Perhaps you close your eyes.
Just give yourself a few moments to notice your surroundings,
Whether you are indoors or outdoors.
What sounds can you hear?
Maybe you allow yourself to connect for a moment to the farthest sound that you can hear.
And then gently moving your attention to another sound and to another and to another.
Gently bringing your attention closer and closer to you.
Observe the temperature around you.
As you start to acknowledge and feel the edges of your body and the temperature of your body.
Softening the parts that are in contact with the surface and letting yourself surrender onto the support just a little bit more.
Softening anything that you can soften.
Trying to connect to the physical sensations that you can observe in this moment.
Some may be more familiar than others.
Some may be more pleasant than others.
But can you just acknowledge what is present?
Letting go of judgment or the need to fix or improve anything.
And as you find yourself present in your physical body,
Begin to connect to the natural rhythm of your breath.
Simply observing how the air comes in and out of your nostrils.
Just observe the qualities of your breath.
Notice how the air comes in a little bit cooler and out a little bit warmer and perhaps that's where your focus remains.
You can also observe if your breath is deep or shallow.
Does it feel expansive or a little contracted?
And as you observe your breath,
Begin to consider that you can allow it to be a little bit deeper,
A little bit fuller,
A little more expansive,
A little more meaningful.
So move your attention toward your abdomen.
Inhale your belly,
Your ribcage and your chest expand.
And as you exhale,
Notice your whole body soften and gently contract toward the midline.
Inhale to expand front to back,
Side to side,
Top to bottom.
Inhale to release and soften and soften and soften.
And as you connect to this breath,
You perhaps start to lengthen your inhale for one,
Two,
Three,
And four,
And exhale for four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale four,
Three,
Two,
And one.
Inhale one,
Two,
Three,
Four.
Out three,
Two,
One.
Stay with the rhythm that supports you.
Let yourself soften into the breath,
Into the moment,
Into the energy.
Observe how your breath smooths out on its own.
And as it does,
You become more calm,
More grounded,
More present.
Feel free to stay here for as long as you would like.
And once you feel ready,
Gently start to move your body once again.
Open your eyes as you let the world come back to you.
Thank you.
See you next time.
