In today's breath session,
We are going to simply notice the breath.
So find yourself in a comfortable position to start.
If this is your first time doing any sort of meditation or breath work,
Just remember that you cannot get this wrong.
So just find yourself either lying down or sitting up.
You can sit with your feet planted and rooted into the ground.
Or take a cross-legged position,
Whatever is going to be most comfortable for you today.
So get any last-minute fidgets out and settle into your body.
I'll invite you to close your eyes or just soften your gaze by looking down,
And let's drop in.
Dropping the shoulders,
Softening the energy behind the eyes,
Relaxing the forehead and the facial muscles,
Soften the fingers and the toes.
Just let your body be nice and heavy,
Yet relaxed at the same time.
Now just take notice and zoom into the air going in and out of your body.
Take notice of the temperature of the air as it comes in and as it goes out.
Just make it nice and soft,
No need to change the tempo or do any counting,
We're just noticing the breath.
Now we spend most of our waking day breathing up in the top half of our lungs,
So what would it feel like to really take that air in and fill the lungs and even fill the belly?
So you're starting to deepen those inhales and exhales.
Whatever you're doing is perfect.
With every exhale,
See if you can soften your face,
Drop your shoulders even more,
Let the arms relax,
The legs,
The hips,
And just really let go.
Now if you do find that your mind wanders,
Which it sure does,
Onto different thoughts,
Just try not to let it drop into the story behind those thoughts.
So we can observe them and just let them pass and bring your focus back to the breath.
If it helps to put a hand on your belly so you can feel that expansion as you draw the air in,
And then as you exhale,
Let the hand deflate from the belly.
Taking beautiful big inhales and exhales,
It's that simple.
And we're going to finish the notice the breath practice today with three collective inhales and exhales.
So I'll count you for this.
And we're going to draw a big breath in,
Hold at the top for three seconds,
And then let it go.
And when you let it go,
You can let it go out the mouth and make it a big sigh.
So here we go.
Inhale for three,
Two,
One.
Hold for three,
Two,
One.
Exhale for three,
Two,
One.
Again,
Inhale,
And hold for three,
Two,
One.
Sigh it out.
Last one,
Fill up.
All the way up,
Feel the biggest,
Most delicious breath you've got today.
And hold it for three,
Two,
One,
And a juicy,
Big exhale.
Way to go,
Everybody.
Open your eyes.
Have a beautiful day.
