Take these first few moments to arrive either seated or laying down.
Give your body permission to settle into a position where you can stay still without much strain.
You're welcome to close your eyes or just soften them down towards the earth and allow your hands to rest wherever they naturally fall.
Draw your attention to your breath,
Simply noticing it.
No need to change it.
Feel the air moving in and out.
Explore the subtle rise and fall in your body.
Right now,
In this moment,
There's nothing you need to fix.
Just being here is enough.
Notice the places in your body where the breath touches.
Notice places that move.
Notice places that remain still.
In life,
We meet edges.
Moments where things feel uncertain,
Uncomfortable,
Maybe even challenging.
These edges aren't here to break us.
They're invitations.
Opportunities to pause,
To notice,
And to practice staying steady.
These are chances to delve deeper,
To explore more into who we are and how we can support ourselves.
And today,
We'll explore one way to meet those edges through a diaphragmatic three-part breath.
It's an inhale fully into the belly,
Then the ribs,
Then the chest,
And the exhale happens in reverse.
This practice is a beautiful way to bring balance to the nervous system,
To steady the mind,
And to gently strengthen our ability to be with what is.
Whether it's the discomfort,
The challenge,
The uncertainty,
This breath will bring you back to presence.
Let's begin together.
Take a deep breath in through your nose and sigh it out through your mouth.
Do that one more time.
Inhale and exhale.
Now we'll start by layering the inhale in three parts.
As you breathe in,
Feel the lower belly expand and soften.
Notice the sides of your rib cage widening.
Then allow the upper chest to lift slightly.
And we'll exhale in reverse.
Soften the upper chest,
Let the ribs relax,
And draw the lower belly gently in.
Again,
Inhale,
Belly expands,
Ribs rise,
Chest fills.
Exhale,
Chest empties,
Ribs draw in,
Belly pulls to spine.
Inhale,
Belly,
Ribs,
Chest.
Exhale,
Chest,
Ribs,
Belly.
Inhale,
Belly,
Ribs,
Chest.
Exhale,
Chest,
Ribs,
Belly.
And as you continue to breathe like this,
Notice any areas of tension or tightness.
Invite your breath to move into those edges,
Allowing space without forcing.
Feel the support of your body.
Notice,
Stay present with the steady rhythm of your inhale and exhale.
And allow your mind to be with the sensations that arise.
If the breath feels strained,
Ease off slightly.
Or if it feels almost too easy,
Experiment with slightly deeper expansion in each or all areas.
Parts of the inhale.
Allow each breath to connect you to your body,
To the edge,
And the gentle steadiness within.
Notice what it's like to meet discomfort with awareness.
Not to fix it,
But simply to be with it.
And as you breathe,
Notice what happens when your mind wanders.
Gently return your focus to the rhythm of the breath.
This is your edge right now.
The meeting point between effort and ease.
You may feel a sense of calm spreading through your body.
Or perhaps the mind resists,
Wanting something to change.
Whatever arises,
Greet it with curiosity,
Not judgment.
This isn't about pushing past your limits.
It's about learning to stay and be present at the edge.
Gradually let go of the three-part breathing.
And let your breath return to its natural rhythm.
Notice for a moment how you feel.
Perhaps there is more steadiness,
More spaciousness,
Or simply more awareness of your breath.
Edges,
Of course,
Will come and go in life.
Sometimes they feel sharp.
Sometimes they feel soft.
But each time you meet one with presence,
You strengthen your resilience.
And over time,
You may notice that even in the moments that feel challenging,
There can be a sense of ease within the discomfort.
A gentle place where you can simply be with what is.
Together,
Let's take another deep breath in.
Feel your belly fill.
And a long,
Slow exhale.
Take the time that you need here.
When you feel called,
Gently lift your eyes.
And carry this steadiness with you into whatever comes next in your day.
