Welcome to this practice.
Today I would love to guide you through a short breath awareness meditation.
And in order to start that,
You might want to create a quiet space for yourself for the next couple of minutes.
Do anything what will make your seat more comfortable.
You can either sit on the chair.
Or maybe you will use a bolster or a cushion underneath you.
And if you are sitting on the ground,
Feel free also to use the support of the wall behind your back.
So just take a moment now to.
Create whatever is necessary for this couple of minutes to make you feel really comfortable.
And you can slowly start to close your eyes or maybe find a soft gaze.
First,
I invite you to arrive physically into this space.
Let your tailbone lengthen downwards,
Feel that your seat bones are grounding.
And then through the top of the head,
Feel that you're lengthening the spine up towards the ceiling or towards the sky.
Feel that firmness through the back of the body.
And feel that openness and softness at the front of the body as you're dropping the shoulders.
And you're keeping your heart space open.
Without changing anything about your breath,
I invite you now to slowly start to observe the flow of your breath.
In the first couple of rounds you might want to notice if your breath He's rather short and shallow.
Or maybe it's long and deep.
And this is simply observation without the need to create any thoughts knowing that there is no right or wrong.
Just simply observe without any judgment.
And then start to notice also Where does the breath flow mainly in your body?
You might have the strongest sensation of the breath around your chest.
Around the ribcage.
Or maybe around the belly area.
Or maybe it's around your head.
So notice where does the breath flow mainly in your body.
And start to observe now.
The quality of the air.
What you are inhaling and exhaling.
Observing the temperature of the air.
Usually a little bit cooler on the inhalation.
And then slightly warmer on the exhalation.
As the body warms it up.
Now you might want to observe if there is any blockages through your nostril.
You might be able to also observe which nostril is more dominant as you breathe in and breathe out,
The left or the right.
Which nostril is more open?
Now become aware also of the qualities of the inhalation and the exhalation.
Observe the length of the inhale and the exhale.
Notice if there is any difference between the two.
Remember.
There is no need to analyze,
There is no need to.
.
.
Create any thoughts around that.
It's simply observation.
Becoming aware of all of these qualities of your breath.
And now just focus on the overall experience and sensation of your breath.
Feel that your body is breathing.
You're kind of receiving the breath.
And feel that this is a natural flow happens completely.
In an effortless way.
Now slowly you can start to bring your hands together in front of your chest and gently rub your palms together.
As you're creating that warm energy in between the palms,
I invite you now to place the hands on the top of the face and just gently warm up your face.
And maybe massaging with your fingertips around different parts of the face.
Slowly we're gonna come back to this space.
You can release your hands on the top of the legs.
And whenever you're ready.
Connect back.
I can gently.
.
.
Open up the eyes.
Thank you so much for joining me for these past minutes,
Observing your breath.
And I'm wishing you a wonderful day.
Thank you and namaste.
