Hello my friend!
Welcome back.
My name is Amber and today's class is a five-minute practice for getting back into meditation after a break.
It's a nice short and sweet routine that doesn't feel too intimidating but will still give us a nice pause in our day to slow down and breathe.
And as we get started with today's practice just make sure that you are taking extra good care of yourself today.
Be mindful of any self-talk that might be popping up.
You might have been away for some period of time and today is all about being extra kind to yourself.
I'm so proud of you for showing up.
You have already done the hardest part.
So go ahead and find your most comfortable position for today.
Sitting up nice and tall,
Roll your shoulders down and back away from the ears.
You can place your hands in your lap or maybe somewhere on the body like the stomach or the chest and go ahead and close the eyes if that feels comfortable.
And just take a few breaths here to settle in.
Maybe it's been a while since you felt connected to your breath and your body.
That's okay.
There's no reason to feel bad or to beat ourselves up.
We'll just take it nice and easy on your first day back and welcome this fresh start with each breath.
So together now on your next inhale,
Breathe in slowly through the nose and we're gonna exhale through the mouth as if blowing through a straw.
Nice and steady.
That's it.
Inhaling in again through the nose.
See if you can get the lungs nice and full.
And exhale,
Pursing the lips,
Blowing the breath out in a controlled concentrated stream.
Empty the lungs completely.
Last time together.
Inhale,
Feeling the presence of the breath at the tip of your nose.
And exhale,
Make the breath as long as you can.
Really nice.
Alright,
Let go of your control on the breath.
Just let it return to its natural pace and rhythm.
Let it do whatever it wants to do.
And as you inhale and exhale through the nose,
Feel the chest and belly expand in all directions.
Front and back,
Side to side.
And feel the barrel of the torso contract as you exhale.
Maybe you start to feel some tension melting away.
Feeling the face soften.
The shoulders melt down and back.
Feet resting firmly on the floor.
Very well done,
My friend.
Thank you so much for choosing to practice with me today.
Give yourself a nice pat on the back for showing up.
Remember you can subscribe and comment to let me know how class went for you today.
I'll see you again very soon.
