So we begin our practice by taking a few longer breaths to start today.
We need a deep breath in through the nose,
Out through the mouth,
And again.
One more time.
Just letting the mouth close gently.
And letting that sighing feeling remain in your facial muscles.
So that the forehead starts to soften and widen out toward the temples.
Softening the corners of the eyes.
And across the bridge of the nose.
Even behind closed eyes,
Softening the gaze.
Relaxing the cheeks.
And the lips.
So that there's no need to hold any particular expression on the face.
Relaxing the jaw.
So that the back teeth have some space.
Just letting the tongue rest away from the roof of the mouth.
Feeling how the soft palate lifts as your tongue drops.
How this space opens up inside the mouth.
In the same way,
Feeling the whole body sighing,
Shedding tension.
So that the inner body can feel more spacious and at ease.
And out of those sighing breaths,
Just letting the breathing now become natural.
So that through your practice tonight,
You are not doing the breathing.
You're being breathed.
And you can feel the sensations of that breathing happening to your body.
It might be that the sensations of breathing feel more clear to you in one place over another in the body.
So wherever it is that you can feel the sensations of breathing most vividly.
Let your attention zoom into that place.
As if diving inside of your body.
As if sitting in the ebb and flow of your breath.
As if laying your body on the surface of water.
Let your mind and your attention sink into your breathing.
Noticing the full cycle,
The full life of each breath.
Coaches hum In moments when you notice that your mind,
Your tension has moved away from your breathing body,
Know that you can always invite yourself back,
Opening up to the sounds and the sensations around you.
Bringing yourself back to sit in the waves of your breath.
All your energy,
That energy brings you back to where you used to be,
Kind of.
No matter how many times you become lost in your thinking,
Just noticing that your breathing is always there to catch you.
Over and over again,
Just bringing yourself back to this feeling of the body breathing in,
Breathing out.
Reminding ourselves that our life is not happening in the mind,
But right here in this body right now.
Just noticing where the attention is right now.
Inviting yourself back again,
Sinking into your breathing.
Sitting back down in your body,
Feeling into the waves of your breath.
Just noticing where the attention is right now.
Inviting yourself back again,
Sinking into your breath.
Just noticing where the attention is right now.
Just noticing where the attention is right now.
Just noticing where the attention is right now.
