We start our practice by checking in with the body.
Feel the body.
What can you feel?
Be aware of the physical sensations in the body.
Now notice your breath.
Each time you exhale,
Let something go.
Letting go of any stress.
Letting go of any worries.
Letting go of any unsettled energy.
Thoughts will come,
Thoughts will go.
Let them come and let them go.
Keep your attention in the body,
Just being mindful of all the physical sensations.
Disengage from the mind by noticing the breath.
Let your noticing be effortless.
Simply watching.
Observing.
Witnessing the breath.
With each breath,
Invite the feelings of peace into your body.
Feel a wave of easiness taking over the body.
With each breath you feel more grounded,
More present,
More mindful of this moment.
You are exactly where you are meant to be.
Now follow my count as we start to take in deeper breaths.
Breathe in one,
Two,
Three,
Four.
Breathe out one,
Two,
Three,
Four,
Five,
Six.
Breathe in one,
Two,
Three,
Four,
Five.
Breathe out one,
Two,
Three,
Four,
Five,
Six,
Seven.
Breathe in one,
Two,
Three,
Four,
Five.
Breathe out one,
Two,
Three,
Four,
Five,
Six,
Seven.
2,
3,
4,
5,
6,
7.
Now continue to take in deep full breaths at your own pace.
Aim to make each breath longer than your last.
Now let's add a breath hold into our breathing.
Follow my cues.
Breathe in 1,
2,
3,
4,
5.
Hold 1,
2,
3,
4,
5.
Breathe out 1,
2,
3,
4,
5,
6,
7,
8.
Now continue to take in deep breaths,
Pausing for a moment at the top and bottom of each breath.
Expand the belly out with each inhale and relax the belly with each exhale.
To take in deeper breaths,
Fill your ribcage expand.
Imagine the body to be like a balloon blowing up on the inhalation and pull the belly in on the exhalation releasing all the air from the body.
Now let's take a deep breath.
With each exhale,
Fill your body sink into a deep breath.
With each exhale,
Fill your body sink into a deeper state of relaxation.
To conclude this practice,
I ask you to take in 3 easy breaths.
When you are ready,
Gently open your eyes.
