Hello and welcome.
Make sure you're sitting or lying comfortably and let your body relax.
When you're ready,
We'll begin.
And then let your body fully settle into the space that you're in.
And as you come into your space,
Just let your eyes stay open for a few moments here.
And bring your focus to your heart area.
Just turn your direction toward your heart area or your chest area.
And focus your breathing in and out through that area.
Just for a few breaths.
Letting your breath be comfortable.
And beginning to draw your attention to how your breath feels in your body.
No need to get caught up in how it should feel.
We don't deal with shoulds in this practice,
Only questions and curiosity.
Allowing yourself to sense the texture of your breath in your body.
Breathing in,
Breathing out.
Maybe noticing the rise and fall of your belly.
Perhaps other parts of your body moving as well.
Ribcage.
You'd be noticing some of those muscles around the shoulders,
The upper chest.
And just taking note of where you're feeling that movement.
And checking in at a deeper level.
Drawing awareness to other sensations you might be feeling.
Emotions that you might be aware of.
And acknowledging that they're there.
And then wherever you are in your breath cycle,
Empty out your air.
Breathe out.
Exhale.
Take a breath in through your nose.
And when you reach the top of your inhale,
Take one more sip of air.
And then sigh out slowly as you can through an open mouth.
Make an HA sound.
And we're going to start building an even breath from the ground up,
As it were.
So we'll be breathing in for two and breathing out for two.
And then we'll increase that ratio.
So exhale out all your air.
Breathe in.
Inhale.
One,
Two.
Exhale,
Two,
One.
Inhale,
One,
Two.
Exhale,
Two,
One.
Inhale,
One,
Two.
Exhale,
Two,
One.
Inhale,
One,
Two.
Exhale,
Two,
One.
Inhale,
One,
Two.
Exhale,
Two,
One.
We'll add on here.
Inhale,
One,
Two,
Three.
Exhale,
Three,
Two,
One.
Inhale,
One,
Two,
Three.
Exhale,
Three,
Two,
One.
Inhale,
One,
Two,
Three.
Exhale,
Three,
Two,
One.
Inhale,
One,
Two,
Three.
Exhale,
Three,
Two,
One.
Inhale,
One,
Two,
Three.
Exhale,
Three,
Two,
One.
Add on here.
Inhale,
One,
Two,
Three,
Four.
Exhale,
Four,
Three,
Two,
One.
Inhale,
One,
Two,
Three,
Four.
Exhale,
Four,
Three,
Two,
One.
Inhale,
One,
Two,
Three,
Four.
Exhale,
Four,
Three,
Two,
One.
Inhale,
One,
Two,
Three,
Four.
Exhale,
Four,
Three,
Two,
One.
Inhale,
One,
Two,
Three,
Four.
Exhale,
Four,
Three,
Two,
One.
Finding a ratio now that feels comfortable for you,
Letting your breath settle into either three,
Three or four,
Four.
And allowing that rhythm and ratio to continue.
We're going to be here for three minutes.
Just allowing yourself to settle into a pattern that feels comfortable and easy,
But is balanced.
And I'll tell you when our time is up.
Okay.
So so so so wherever you are in your breath cycle,
Empty your air.
Take your breath in through your nose as slowly as you can,
Inhaling slowly,
Steadily,
All the way to the top of your inhale.
Take one more sip.
And as slowly,
Empty out through either your nose or your mouth,
Whatever your body reaches for here.
And before you make any movements,
Just allowing your hands to gently rest wherever they are.
And feel the contact between the skin of your hands and wherever they're resting.
So notice that sensation of touch.
Allow the signs around you to come back into your consciousness.
And notice how you feel.
Notice how you feel.
Notice any physical sensations,
Any warmth,
Any tingling,
Any rush of energy.
Notice the presence of any emotions,
Perhaps the same ones that were present at the beginning of your practice,
Perhaps new emotions.
You need to get caught up in what's there.
Just acknowledge.
Acknowledge the voice of your mind.
Acknowledge the voice within you that doesn't use words.
And listen for just a few more moments.
And then one last time here,
Wherever you are in your breath cycle,
Empty out.
Exhale.
Breathe in through your nose.
Inhaling fully,
Inhaling deeply,
Letting your lungs inflate,
Fill up,
Fill up,
Fill up.
Take one more sip.
And then exhale,
Sigh out as slowly as you can.
Allow yourself to sink back into space,
Fully present,
Fully immersed in this moment,
In the buoyancy of your breath.
Continue to breathe slowly and gently in a coherent breathing rhythm.
Keeping your body still,
Direct your attention to the soles of your feet.
Let your attention linger on the soles of your feet for a few moments.
Direct your attention to the tops of your feet.
Let your attention linger on the tops of your feet for a few moments.
Bring your attention to your ankles.
Let your attention linger on your ankles.
Direct your attention to your knees.
Let your attention linger on your knees.
Direct your attention to your hips and let your attention linger on your hips direct your attention to your belly let your attention linger on your belly Direct your attention to your chest.
Let your attention linger on your chest.
Direct your attention to your hands.
Let your attention linger on your hands.
Direct your attention to the crooks of your arms,
The inside of your elbow where it bends.
Let your attention linger on the crooks of your arms.
Direct your attention to your neck.
Let your attention linger on your neck.
Direct your attention to your face.
Let your attention linger on your face.
Direct your attention to your head.
Let your attention linger on your head.
Direct your attention to your whole body.
Let your attention linger on your whole body.
Let go of your coherent breathing,
Your even breath,
And return to a rhythm that feels comfortable and easy.
Rest for a few moments in your breath.
Notice how you feel.
