Taking a moment to arrive.
And rather than focusing on any thoughts that are coming or any memories or any sensations,
Direct your attention to your breath.
And specifically,
The experience of the breath through the nostrils,
If that's comfortable for you.
See if you can notice where the breath is touching the nostrils.
So is it touching it at the flare of the nostrils is it touching it on the insides of the nostrils,
At the top of the nostrils,
At the bottom of the nostrils?
Just see if you can get that sensitive with observing your breath.
I'm not trying to put any meaning on what you're experiencing.
You're just bringing your mind to the experience of breathing through the nostrils.
So we're going to take this into a kriya.
So a kriya means action,
And it's also a technique to focus the mind.
So focusing on the breath in the nostrils,
See if you can feel on your next inhalation that you're directing your breath from the outer edges of your nostrils all the way up the nasal passages,
Almost as if it's going to move to beyond the brain and move to beyond the bridge of the nose to the center of your brain.
And then as you exhale,
See if you can visualize the breath flowing from the center of the brain.
So this is a visualization.
It's not necessarily physiologically happening,
But you're feeling the breath moving from the center of the brain all the way out to the outer flare of the nostrils.
And see if you can just follow that direction of breath up to the center of the brain on the inhalation and out to the outer flare of the nostril on the exhalation.
Just a few moments like this.
And again,
It's a kriya.
We're just focusing the mind.
As you inhale,
And as you exhale.
And your breath can be shallow.
Your breath can be deep.
Just whatever is arising there for you with your breath,
There's no rules here.
Just allow it to be as it is.
Breathing from the outer edges of the nostrils right up to the midbrain as you inhale.
And from the midbrain out to the outer flare of the nostrils as you exhale.
Notice any sensations in the nasal passages.
Again,
Try not to label anything.
Just being aware.
Notice if your chest is moving as you focus on the breath in the nostrils.
And then on your next inhalation,
On your next inhalation,
Just allow your awareness to focus right in the center of the brain.
Just letting your awareness rest there.
Not worrying about your breath now.
I'd like to visualize just a soft light.
Notice how the breathing becomes very relaxed.
You might feel a pulsing sensation in the midbrain.
And then lead that light from the midbrain on your next exhalation all the way down through the center line of your spine,
All the way down to the base of your body.
And when that light reaches the base of the body,
The space in between the pubic bone and the tailbone,
Just deepen and lengthen your breath.
Let your belly expand on the inhalation and feel the abdomen drawing back to the spine on the exhalation.
Just allowing for those belly breaths.
And then let's chant om together three times and really feeling the oh sound resonating at the base of the body.
So taking a nice long,
Slow breath in.
Oh.
Oh.
Om.
Om.
And then when you're ready,
Just gently opening your eyes and just coming back into this space.
