Welcome to this practice.
Today I would love to invite you to join me for the practice called Painted Breath.
At the beginning we'll start to work with our breath and very naturally at one point that will lead you to meditation.
First of all,
I invite you to make your seat as comfortable as possible.
You might want to use maybe a folded blanket or a bolster to sit on the top,
So your hips will be coming a little bit higher maybe than your knees,
Or at least they are going to stay on the same level.
Or maybe you would like to use the support of the wall behind your back.
So do anything what will make you feel really comfortable for this practice.
Adjusting your seat.
Finding the right position.
And as you're slowly arriving now to this space I invite you to close your eyes gently or maybe finding a soft gaze.
And now start to feel that on the inhalation your spine lengthens.
The crown is reaching upwards.
Towards the ceiling.
On your exhalations.
Your seed bones are rooting down towards the earth.
And instead of taking the breath,
Feel that you are very softly receiving the breath.
So the breath is flowing now through your nostrils.
Start to observe the qualities of the inhalation and the qualities of the exhalations.
And now very gently start to shape your breath.
And feel that.
The inhalation and the exhalation.
Slowly has the same length.
So the breath becomes equal.
And if you feel challenging to make this happen,
You can start to apply counting now.
So you can exhale completely first.
And then inhale for one.
Four,
Exhale for one.
Four.
Inhale for one.
Two,
Three four,
Exhale for one.
Too.
Three four.
Inhale for one two three 4 Exhale for one.
To three and four.
Now continue with your own pace.
And eventually.
.
.
You can visualize a paintbrush.
As you are inhaling.
The paintbrush is moving upwards.
Unless you're exhaling.
The paintbrush is moving downward.
And feel the texture.
The color and also the width of the paintbrush.
Is the same on the inhale as on the exhale.
So follow the paintbrush now for 10 rounds.
It's time now to notice the space.
Between inhalations and exhalations.
In the space between exhalations and inhalations.
First,
Observe that space.
And now gently.
Eliminate the space.
So the breath becomes circular.
Without any silent pose.
Between the inhalations and exhalations or between the exhalations and inhalations.
The breath continuously moving in and out.
Through the nose.
Becoming circular.
Now follow the breath on that way for 10 rounds.
You know,
Just feel yourself,
Your body is breathing in an effortless way.
In a soft way.
Now gently you can start to bring your palms together and rub the hands together.
Feel the heat.
And slowly.
Reaching every single finger.
And your points.
Now start to bring your hands on the top of the eyes,
Palm your face,
And gently move the hands around your face muscles,
Going down towards the neck and the shoulders.
And then gently relax your hands back on the top of your thighs.
Whenever you feel ready to return,
You can gently open up the eyes.
If you feel that free writing or journaling would be beneficial for you now,
Feel free to do that.
And I hope you felt that sense of peace and ease and the quieting of the mind with this practice.
Thank you so much for joining me and I wish you a wonderful day.
