Welcome.
Take a moment to settle into your space.
You might be lying down or sitting upright with a tall spine.
One supportive seated option is Sukhasana,
Also known as easy pose,
A cross-legged posture that invites steadiness and ease into your body.
Sukhasana,
Like Sukha Pranayam,
The breath work that we will practice,
Isn't about being easy to do,
But about being done with ease.
You can return to this posture in any seated meditation or practice.
Now,
Wherever you've found comfort,
Let your body begin to soften.
Allow your shoulders to drop,
Your jaw to unclench.
Allow your eyes to gently close or gaze softly ahead.
Notice your breath just as it is.
No need to change anything yet,
Just allow yourself to arrive.
We'll take a few grounding breaths together.
Inhale gently through your nose and exhale softly out of your mouth.
And again,
Inhale and exhale.
Gentle breath in and out.
Now,
From this place of presence,
We'll begin our Sukha Pranayam practice.
And this will be an inhale for a count of four,
Followed by an exhale for the same count of four.
Allow your breath to be smooth and steady.
Take a breath in for four,
Three,
Two,
One,
And out four,
Three,
Two,
One.
Inhale,
Four,
Three,
Two,
One.
Exhale,
Four,
Three,
Two,
One.
Breath in.
Now,
Continue at your pace,
Keeping the inhale and exhale balanced.
Finish the breath cycle that you're on,
And then let go of the count.
Allow your breath to return to its natural rhythm.
Notice how you feel.
Notice any subtle shifts in your body,
In your mind,
In your energy.
And as you continue to explore this practice,
You might try to take a few deep breaths.
Try extending the breath to a count of six or even eight,
Noticing how different lengths feel in your body.
Some days may call for a longer breath,
Others something more gentle.
Trust what feels balanced for you in each moment.
Let's take a final deep breath in,
And a long soft breath out.
And as you close this practice,
Remember this breath is always available to bring you back to center,
To help you find balance from within.
And when you feel ready,
Gently blink your eyes open and step back into your day.
