Hello.
The practice I have for you today is a breath and mantra practice.
The mantra is be here now.
Settle into a comfortable seated position,
Feeling yourself supported and still.
And then when you're ready,
Close your eyes or have them downcast.
Inhaling deeply and sighing out through parted lips like,
Doing this twice more with the rhythm of your own breath.
A deep full conscious inhale and a releasing exhale.
Noticing your body as it moves with the inhale and softens with the exhale.
And allowing your breath to settle.
In our natural relaxed breathing,
There are four parts to the breath.
The inhale and a pause,
The exhale and another pause.
Just notice that breathing now.
And to that natural breathing pattern,
We're going to add a mantra.
As we inhale,
We say the word be and then pause.
With the exhale,
We say the word here.
Into the pause after the exhale,
We drop the word now and let it ripple.
Trying that now with your own breath.
Be here now.
Twice more.
Feeling the rise and fall of your chest and abdomen.
Noticing the effect of the mantra on your body.
And then releasing the mantra and watching your breath as it continues with its natural rhythm.
Preparing to end this short practice by inhaling and exhaling more deeply.
Becoming aware again of where you're sitting.
Noticing your body and the surrounding sounds.
Coming back into an awareness of your body and where you're sitting.
And you can yawn,
Smile or stretch.
Open your eyes and go on with the rest of your day or evening.
