So in your own time,
Allowing the face to soften,
Closing the eyes.
And we're going to spend about eight minutes in breath meditation.
So this is a practice to allow the mind to get rest and to absorb the benefits of the movement practice.
Have a sense of the spine lengthening upwards,
The sit bones are connected to the chair,
And just sense the crown.
The top of the head is opening towards the sky.
And we start noticing the movement of the breath inside the body,
Without doing anything.
Simply relaxing on the in and out movement of the breath.
And we're going to bring the attention to the entire journey of the breath in and out of the body.
Noticing sensations around the nostrils.
Perhaps we can even sense if the air is coming in through the right or the left nostril.
Getting very curious about that breath coming into the body.
That's the first door for the breath,
The life force into the body,
Connection to the world.
Just noticing that breath.
And then we notice the breath moving in the chest.
Noticing how the lungs expand the body from the inside.
Sensing the right lung and the expansion of the right lung in all directions.
Front,
Sides,
And behind us in the backspace of the body.
And expanding the attention to the left lung.
Simply noticing how the left lung is expanding with the breath in and softening.
Expanding to the front,
To the sides,
And to the back.
And then holding into attention both lungs expanding and softening.
And we continue to expand our attention to the area of the abdomen.
Letting the abdomen to get softer,
To expand.
And simply feeling the breath moving in and out of the body.
And allowing that movement to calm the mind.
So it's a gentle expansion and a gentle contraction.
Being fully with the next breath in,
Being fully with the breath out.
And slowly we start noticing the small transformations that happen in our experience of being with the body.
Perhaps we can start feeling how the body softens,
How the mind starts finding a quiet space.
It's simply about grounding the mind on the movement of the breath and creating a little pause,
A little resting moment for the mind.
Moving from the thinking mode of the mind to being fully with sensations.
The sensations of being alive.
And from the breath slowly we are going to expand the attention to feeling the entire body breathing in.
Noticing the breath in the hands,
Sensations of hands being alive.
Sensations of the breath in the legs,
Right and left.
And sensations of breathing in the feet,
Right and left foot.
We continue to expand our attention,
Breathing,
Breathing fully with the entire body.
Noticing the breath in the face,
In the back of the head,
Moving in the throat and in the back of the neck.
Noticing the gentle small movement of the clavicles,
The necklaces of the neck.
Just gently rising with the breath in and softening,
Resting as we feel the breath out.
And from that awareness of being with the body breathing,
We're going to expand the attention to sensations of the brain,
Sensations inside the head.
We're going to bring an attitude of kindness,
Compassion and great gratitude for all the work that the brain does during the day.
Processing information,
Emotions,
Perceptions.
And we're going to notice sensations inside the head,
In the area of the forehead,
The area above the eyes and with the breath out,
Softening the forehead,
The sensations of the brain inside the head.
And moving the attention to the right side of the head,
Just the space inside the head,
Around the ear and the top left part of the right side of the head.
And with the breath out,
Softening the head,
The entire right side of the brain,
Calming,
Softening,
Extending with the breath in,
Softening with the breath out.
And we move the attention to the left side of the brain and we allow the left side to soften,
To relax into the head.
As if the entire left side of the brain could rest for a moment,
Get more spacious.
And with the next breath in,
We feel the entire brain has a quality of soft breathing in and out.
And as we come towards the end of the meditation,
We're going to bring the hands to the heart area.
So bring in one hand on top of the other,
Just above the heart.
If you can find the sensations of the heartbeat moving inside your body,
Just connecting to the magnetic force of the heart,
Bringing an intention of happiness,
Of being content with our life,
With what we have in front of us,
With our body.
And I sent a phrase and just simply notice what it does to your own experience.
So simply saying,
I want to be happy and simply notice what the words do for your body.
I want to have ease of living.
I want to let go of suffering.
Just choosing the phrase that resonates the most with your own body,
With your own experience,
And say to you with a breath in and say the phrase on the breath out.
Just two more times on your own.
And with that sense of gratitude and well-being in our body,
We start coming back to this room by noticing the sound of our own breath,
The sound of the collective breath in the room,
And the sound of my voice,
The sounds coming from outside the building.
And very,
Very slowly we bring the hands together and we're going to rub the palms.
We're going to create complete darkness.
So bringing the palms over the eyes,
Even if you have,
You're wearing glasses today,
Maybe you want to allow yourself to fully indulge in the sensations of heat.
So the eyes resting,
Absorbing the warmth of the hands.
Very slowly coming back to the room slowly by allowing the light to come through the face,
Opening the eyes,
And allowing the hands to come down.
Breathing in,
Expanding the hands,
So we bring the arms out to the sides and the breath out,
Just gathering that positive energy into the body.
Breathing in,
Soft breath out.
And one more time,
Where the breath is in,
Expanding the arms out to the sides and the breath out in through the center line of the body.
And just allowing the hands to come to the side,
We're going to come to standing very slowly and around time.
Just bringing the body up to standing,
We're going to just give a gentle massage to the body so we can just come back to movement.
So bringing the hands to the chest and tapping.
Just tap,
Tap,
Tap,
Tap the chest.
And then bring in one hand over the shoulder,
Tap,
Tap,
Tap.
We want you to increase circulation,
So bring to the fingertips,
Inside of the body,
Chest,
Out of the armpit,
Other side.
Breathing out,
Breathing and out.
And just coming to the outside of the body,
From the skin area,
And to the leg,
Little stretch to the lower back,
And to the other side,
Up to the head,
Other side.
And then the top and let go.
And shake the leg,
Very good.
And hand there,
Hide in the thumb,
There's no number one.
Hope you enjoy your practice and have a good rest of your day.
