I'd like you to find a comfortable position,
Whether it's sitting in a chair with your feet on the floor,
Hands resting in your lap,
Or lying down somewhere where you can feel comfortable and undisturbed.
We're going to start with a breathing technique that involves breathing in through your nose to the count of 4 and exhaling through your mouth to the count of 8.
Let's start by taking a deep belly breath in through your nose to the count of 4.
1,
2,
3,
4.
Now slowly breathe out to the count of 8,
Pursing your lips as if you were gently blowing out a candle.
1,
2,
3,
4,
5,
6,
7,
8.
Let's do that one more time.
Inhale through your nose to the count of 4.
1,
2,
3,
4.
Then exhale through your mouth to the count of 8.
1,
2,
3,
4,
5,
6,
7,
8.
Now just breathe normally.
As you do this,
Notice how the air feels as it comes into your body.
You might notice the feeling of the breath as it flows into your nose.
Pay attention to it.
Is the air cool,
Warm or perhaps neutral?
Does it feel silky,
Soft or hard?
Is there an odor or a fragrance to the air?
Follow it and notice how it feels as it flows past your nostrils,
Up into your nasal passageways and down the back of your throat.
Notice the sensations as the air fills your lungs,
From the bottom gradually filling them up to the top.
Be aware of the air as you exhale.
See your lungs starting at the top and going gradually down to the bottom,
As the air warmer as it comes up into your throat when exhaling.
Observe how it feels when the air flows up your throat,
Into your mouth,
Across your lips.
And noticing your breath as it flows in and out of you.
Send your affection and caring to this wonderful breath as it flows down into your lungs and then back out again.
Allow it to flow as it brings the life force into your being.
Enjoy the feeling of nourishment and healing as you continue to breathe in and then out.
Do you notice any change in your breathing now that you have been paying attention to it?
Is your breathing deep or is it shallow?
Are you breathing slowly,
Rapidly,
Gently or maybe sharply?
Observe your breathing pattern without changing it.
Become aware of the peace and warmth and healing that breathing brings into your being.
Allow it.
Accept it.
Own it.
It is yours and yours alone.
Allow your breath to fill every part of your body.
Let it bring comfort and healing wherever it is needed.
Take an intentional breath in and breathe in peace and healing.
Now exhale and allow anything that needs to go to flow effortlessly out.
Allow your breath to cleanse and heal.
Observe it.
Be with it.
If your mind wanders,
That's okay.
Accept it.
Every mind wanders while doing this.
Just bring your attention back to your breath.
Send loving thoughts to your breath.
Be in touch with feelings of gratitude.
Be thankful for the breath that so effortlessly gives you life.
Marvel at the wonder of breathing.
Isn't it amazing how your body breathes automatically far beneath conscious thought?
Appreciate how your body just knows what to do with this precious breath of air without any thinking or doing on your part.
Just being.
Take another intentional breath in through your nose to the count of four.
One,
Two,
Three,
Four.
Now exhale through your mouth to the count of eight.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Let's do it one more time.
While we inhale peace,
Relaxation,
And harmony.
Exhale and observe that what needs to go is going on its own.
Now breathe normally again.
Float on the cushion of your own breath.
Breathing is effortless.
Enjoy and appreciate the wonderful phenomenon of breathing.
Now bring your awareness back to the room when you are ready.
Namaste.
