Sitting comfortably,
Allowing your sit bones to soften and connect down to the earth beneath you.
Your spine remains long,
Shoulders above your hips.
Soothe your shoulders down away from your neck and close down your eyes.
Just begin to pay attention to your natural breath.
Just noticing your inhale and noticing your exhale.
Just observing your breath as it comes in and your breath as it effortlessly flows out.
Now just start to observe the count of your breath.
So without shifting or changing anything,
Just observe how many counts are your inhale and how many counts are your exhale.
Notice how many counts are your inhale and how many counts are your exhale.
Now making both your inhale and your exhale of even length by extending the shortest one.
So for example,
If your inhale was 3 and your exhale was 4,
Just extend your inhale so it matches your exhale.
So perhaps now your breaths are both to the count of 4,
Perhaps 3,
Maybe 2.
Just bringing yourself to a place where both your inhale and your exhale are of even length.
Now I invite you to add one more count onto the end of your exhalation.
So your exhale will now be one more count longer than your inhale.
Now if this already feels enough,
Staying here,
But perhaps adding another count onto the end of your exhalation.
So now your exhale is 2 counts more than your inhale.
For example,
If your inhale was 3,
Your exhale will now be for 5.
Just continue breathing in this way.
Minimal effort and allowing the breath to be smooth and soft.
So perhaps staying here if this feels enough,
Or maybe adding one more count to the end of your exhalation.
So your exhale is now 3 counts longer than your inhale.
So if your inhale was for 3,
Now your exhale will be for 6.
And again just continue breathing in this manner,
Allowing for softness and flow with your breath.
And again,
Now perhaps either just staying here if this feels enough,
Or adding any more counts onto the end of your exhalation,
Such that your exhale is twice as long as your inhale if it is not already.
So for example,
If your inhale is for 4,
Try making your exhale for 8.
And again just continue like this,
The effortless flow of your breath.
If your exhale feels a little too long for where you are at right now,
Just step it back however many counts you need until you can connect back to that smoothness of breath,
That effortlessness.
Now allowing for 3 more full rounds of breath.
And as you get to the end of your third round of breath,
Just allow your breath to return back to its natural rhythm.
And just notice,
Notice how this breath has impacted your body,
Your mind,
Your sense of calm.
And when you're ready,
It's beginning to open up your eyes and returning back to the day.
