Just invite you to find your comfortable spot in your chair,
Feet flat on the ground,
Your back resting against the back of the chair.
Feel free to close your eyes.
If you'd like to keep them open,
Please do so.
Keep your focus soft and just a few feet in front of you.
I invite you now to take a deep breath in through your nose and sigh it out through your mouth.
Do this two more times.
In through your nose.
Sigh it out through your mouth.
One last time.
In through your nose.
Bring that oxygen all the way down to the tips of your toes and exhale out through your mouth.
I invite you now to feel the comfort in the space that's been created by those deep breaths.
Perhaps you've noticed your shoulders sit a little bit lower.
Perhaps you feel the tension release in your back.
Perhaps you feel the oxygen just flushed in your skin.
Allow your breathing to return to its normal rhythm.
The rhythm cycle of the air entering your lungs and moving throughout your body.
And the sensation of the rhythm of the exhale as your body rids itself of the carbon dioxide.
Simply noticing the rhythm of the breath that exists for you right here and right now.
There is no right way or wrong way for this rhythm to be.
See if you can follow and notice the qualities of the breath as you inhale.
What does the air feel like as it enters your nostrils?
What's the temperature?
What's the speed?
Does it come in quickly or is it a low,
Slow inhale?
Notice where that breath goes as you inhale.
Which part of your body moves with the inhalation of the oxygen?
Do you feel it all the way down in your belly,
Pushing out your belly button?
Does it sit higher in your shoulders?
Perhaps you feel it pushing all the way out to your extremities,
Your fingers and your toes.
Simply notice where it goes.
There's no need to change anything.
Follow this cycle of the inhale for a few moments.
On your next exhale,
I invite you to notice the qualities of the air as it leaves your body in preparation for the next inhale.
What does the air feel like as it exits through your nose?
Is it moist or dry?
Is it warm or cool?
How deeply do you exhale?
Do you find you leave a reserve of air within your body?
Or do you fully exhale all the air before your next inhale?
Again,
We are simply noticing these qualities.
We're not trying to change anything.
We are simply tuning into our body's natural rhythm and cycle.
See if you can feel the spaces of comfort that your body settles into as you exhale.
As you inhale,
Your body creates this extra space for movement.
As you exhale,
Your body moves to settle into those spaces to help you feel calm and relaxed.
Just pay attention to where these shifts occur for you.
Perhaps it's in your neck or shoulders.
Perhaps it's somewhere in your back.
Perhaps you feel it in your chest or your belly.
Simply noticing the sensations as your body settles into that comfort.
As your mind wanders through this practice,
As it is wont to do,
Gently bring your awareness back to the flow of your breath.
Noticing the qualities of the inhale and the space it creates.
And the quality of the exhale as your body settles into those spaces.
Following the rhythm of the inhale,
The crest of that inhale,
And the exhale.
Allowing your body to find that rhythm.
And accepting that rhythm.
Whatever rhythm that may be for you.
On your next inhale,
I invite you to gently bring your awareness back to this room.
Noticing any sounds or sensations coming from outside the room.
And following the sound of my voice to bring your awareness into the room.
Becoming aware of the music.
And feeling the feel of your body as it sits on the chair.
Taking a nice deep inhale here.
Anchoring your awareness into this time,
Into this place.
Begin to wiggle your fingers and your toes.
When you're ready,
Feel free to open your eyes.
Welcome back.
