This guided breathing practice may cultivate an awareness of the direct experience of the breath.
Consciously attuning to our breath and our body is a tool to interrupt and release us from the ongoing storyline that can carry us away and spin and distract us from what is true and most meaningful.
Bringing the body to a position that feels settled and stable.
Relaxed with a sense of alertness.
Allowing the eyes to rest.
Transitioning and taking some moments to turn inwards.
Begin to extend the full length of the spine,
Reaching the crown towards the sky.
Loosening the shoulder blades down the back and away from the ears while maintaining this dignified lift.
Palms down,
Connected to the legs.
Souls of the feet connected,
Grounded.
Feeling into this sense of connection to self.
Releasing any gripping in the hands or the fingers.
Softening the jaw.
Skillfully and intentionally turning your attention to your breath.
Drawing a deeper fuller breath in through the nostrils,
Allowing for that extension and lift through the spine.
And then on the exhale,
Allowing for a slow steady release through the mouth as if you're gently blowing out a candle.
Slow and directed inhale with a relaxed sense of focus.
Gentle,
Easeful exhale.
Two more at your pace with the natural rhythm of the breath without forcing Inhale,
Slow and stable.
Exhale through the mouth,
Smooth and fluid.
Two more cycles of breath at your pace without forcing.
And at the bottom of your second exhale,
Allowing the lips to seal if that is comfortable and available.
As you continue with this gentle movement of the breath as it moves in and out through the nostrils.
Slow,
Steady,
Measured and fluid.
Feel into any sensations present in the body.
Noticing any vibrations or tingling.
Feeling into the energy of the body as a whole.
Consider placing the back of your hands on the tops of your legs,
Drawing them towards your hip points.
Palms face up towards the sky.
Fingers gently and softly,
Perhaps slightly curled in.
Inhale,
Sense the opening in the hands.
Fingers gently open and expand.
Exhale,
The fingers release back towards the palms.
A couple of more breaths here,
Continuing with the movement of the fingers.
To connect with the rise and fall of the breath.
Or choosing to release the gesture if it becomes distracting.
Beginning to choose an anchor for your awareness.
Perhaps placing the light of awareness on the hands.
Place in the body to center your attention.
The mind begins to wander or storytell.
Reconnect to the heaviness of the pelvis,
On the chair,
On the mat.
The soles of the feet,
The belly,
The rib cage,
Or the lift of the legs.
The chest.
Notice the rib cage open and expand on the inhale.
Left side and right side,
Expanding and opening.
Experience a sensation of a gathering in and a release on the exhale.
Choosing your anchor.
Breathing in slow,
Steady,
Sustainable breath.
Breathe out,
Release,
And soften.
Breath in.
Breathing in,
Connecting to spaciousness in your body.
Breathing out,
Releasing tension,
Calming body and mind.
Inhaling,
Connecting to a felt sense of abundance.
Exhaling,
Releasing contraction and any holding.
Breathe in and breathe out.
Breathe in and breathe out.
Spontaneously softening,
Calm and centered.
Releasing any control over the breath.
Stay with the sensation of the breath in the body as it flows and circulates throughout.
Three more rounds of breath as you rest in presence.
Reconnecting to your anchor of awareness.
Inhaling and exhaling.
Sensing the energy and vitality in the body.
Lifting and extending through the spine,
Intentional posture.
Allowing the arms to float overhead.
Considering connecting your palms over the crown.
Slowly and gently drawing the gesture down the midline of your body.
Intimate,
Present attention.
Pausing here at heart center.
Palm to palm in self-connection.
Feeling into the sensation of the wisdom that resides within.
This concludes our practice.
Thank you for allowing me to guide you.
