Take in one deep breath and arrive here in this space,
Here and now.
Allow yourself to be comfortable.
Sit with your spine tall,
Your hands just gently resting on your knees or your lap,
Palms facing up.
Allow your breath to pull you into this moment.
Breathe in and breathe out.
With that breath out,
Start to notice your shoulders relax,
Your chest and your heart can relax.
Your body can be here with you as your mind tunes in.
You've walked yourself physically into this space,
Into this moment,
And so now let your mind catch up and arrive with you.
Deep breath in and a long breath out.
Release a little more with each breath you take and feel how good it feels to sit in this space and pay attention to the simplicity of your inhale and the deep release through your exhale.
Even with just a few short moments of attention,
Your breath has deepened,
There's less control,
And you've moved into this oasis of your belly with your breath.
Inhale belly rises,
Exhale belly falls.
With our control or force,
Allow your breath to deepen somewhat and lengthen.
Pay close attention to your exhales and if there's any opportunity to relax further,
Especially through your shoulders where we carry so much,
Feel space start to creep into your neck as your shoulders relax further down your spine,
Your arms relax,
Your seat relaxes and here you are resting in your breath.
We are grounded and resting through our lower body,
But we are open and expansive through our upper body.
Allow your ribs to gather up your inhale and for your shoulders to support your exhale.
Continue to breathe in this easy way,
Just noticing your body as you inhale and noticing what you can let go of on your exhale.
And as you do so with your body,
Your mind will follow.
Can you breathe in and can you breathe out?
Gentle attention to your breath.
You might like to notice the space between your breath.
Is there a small pause on your inhale at the top?
And perhaps is there a small pause as you finish your exhale?
Notice where your breath starts and stops.
You can sit here for as long as you like in your breath and in your belly.
And in this space,
When you're ready and only when you're ready,
You can gently drop your chin down and allow your eyes to gently flutter open and take your time.
You can wait,
But you don't want to take time.
.
