Welcome to this practice.
My name is Mila.
To start,
You can take a seat and if you need any other movements to be comfortable,
You can do so.
Maybe elevating the hips or maybe moving the head slightly side to side to loosen the muscles of the neck.
And when you're all ready,
Start settling into the silence.
Let the muscles of the body ease.
And imagine your gaze turning inwards.
Take a deep breath through the nose.
And a full breath out through the mouth.
Letting the body be at ease.
As we slowly transition into our breath,
It starts by breathing in fully,
But then breathing in a little bit more.
On the exhale,
We'll slowly let go,
Letting the air pass through the lips like a balloon releasing air.
So you can join in here,
Breathing in fully.
Feel the chest,
Belly expand.
Breathe in a bit more.
And exhale fully,
Exhaling through the lips.
It should sound a little bit like this.
Breathing in a little bit more.
And exhale.
And trying it here,
Inhaling through the nose,
Inhaling a bit more at the top.
And a full exhale.
Start going at your own pace.
Inhaling,
Breathing in a bit more.
And a full exhale.
Place your awareness on how your chest expands,
The pulling and stretching sensation as you inhale.
As well as the depth and the length of your exhale.
Taking a few more rounds just like that.
And staying with it for just one more round here.
And as you exhale,
Really pulling the navel towards your spine,
Letting the breath fully go.
And on the last exhale,
Letting the pattern go.
Softening through the shoulders,
Through the chest.
Keeping the eyes closed.
Take a full breath through the nose.
And open the mouth,
Exhale fully.
Settle into the silence.
I'm grounding ourselves here.
Notice your body.
Notice the sensations asking your attention.
And you're free to stay here,
Enjoying your silence,
Keeping your awareness.
And very slowly,
Just let some movement back into your hands,
Your fingers,
Your arms.
Really moving your spine.
Swaying.
Until you feel like you're fully ready to move.
I'm ending this practice here.
Thank you for joining me.
And I hope to meet you again.
