Welcome to today's practice.
We'll begin by finding a comfortable seated position with your back straight or laying down on the ground.
Getting comfortable in your position and your posture.
Closing your eyes,
Settling in your current state.
We'll begin by simply just checking in inside,
Turning your awareness to your mind state and how you feel deep inside.
Simply observing without trying to change anything,
Without touching how you feel.
Just simply observe and notice how you're really feeling.
Checking in on yourself.
Take a time to observe how you feel.
You can try to observe your breath.
Your breath can tell you a lot of things about how you feel.
If you're breathing fast,
Be anxious and tired.
Breathing slow and deep in your relaxed state.
Just simply observe your breath without trying to change anything.
Remember it's okay if you drift off with your thoughts.
When you notice yourself drifting off,
Just simply return to your breath and then you On our next phase,
We will return to the breathwork that will help us slow down our energy and put our body more into a relaxed stillness state.
In that phase,
We will take five breaths.
Five seconds relaxing inhales from the nostrils,
Filling the stomach.
And then a humming sound exhales,
Relaxing,
Adding one count longer to become a six seconds until your stomach is empty of air through your mouth in a humming sound.
We'll start now,
Five seconds relaxing nostrils and hands.
With the humming sound,
As you exhale,
You feel a vibration and a relaxing sensation in your throat.
Five seconds exhale,
Emptying the stomach,
Relaxing the whole body.
Allow your exhales to take any tension out with it and relax you deeper still.
When you're done,
Become aware of your physical experience.
With your mind's eye,
Start scanning your body,
Starting from the bottom of your feet.
Simply observing every part,
Feeling the sensations there,
Observing it and then moving to the next part,
From your feet all the way to your head.
Noticing if you feel any tingling,
Warm or cold or any sensation,
It be the fabric against your skin or a light smooth air.
Just simply observe without judgement.
Brangh Dam It's okay if your mind's drifted off,
Just return back to your physical experience observing your body.
Take a moment longer.
Following your physical experience.
As you are now in a very relaxed stillness state.
Being still,
Observing and relaxing state.
Allowing your whole body to relax and let go.
You begin to turn your awareness outside towards your surroundings and the whole world around you.
You become aware of everything happening around while you are sitting still in the center simply observing.
Taking an observer's point of view in a still mode.
Seeing the world moving around,
You notice nothing is staying still except you.
Everything is moving fast,
Changing.
It's okay if you drift off of your thoughts,
Just remember,
Return back.
Being an observer sitting in the center with a wise mindset and stillness state.
Simply observing the world without judgment,
Without laboring,
Without taking sides.
Taking your time noticing everything around.
Now we will take three deep long breaths.
Exhales from the nose,
Exhales from the mouth with a relaxing awareness.
Now start slowly returning your awareness to the room around you and your surrounding.
Gently returning to your physical experience.
Changing your awareness to your physical body by adding gentle movements to your fingertips and your toes.
And when you're ready,
Slowly open your eyes and notice everything around you.
And then take a moment to realize that experience you just had in your practice.
