Hello,
I'm Yoni,
And for the next few minutes,
We're going to allow our breath to guide us out of our head and into deeper connection to presence within our body.
So I want to invite you to find what feels comfortable for you.
Perhaps it is a seat,
Or maybe it is lying down.
Maybe it is sitting in a place with your back up against a wall or in a comfortable chair.
Take a few moments to adjust and settle in.
And as you find your spaciousness within the physical realm,
I want to invite you to close your eyes or find a still place to fix your gaze on.
And with this,
Let's turn and tune our attention inward.
So let's take a few moments to just find our breath.
And when we find our breath,
We are not changing the way we are breathing,
But rather we are just taking a few moments to observe,
To witness,
To understand.
How are you breathing today?
What does your breath feel like?
How does your breath move?
Let's take the space to breathe in our natural way at our own pace,
In our own time.
Just breathing in and out in whatever ways feel natural to you.
And as you breathe,
Perhaps you find some spaciousness,
Some stillness.
Perhaps you feel flutters of discomfort as you start to settle.
Or maybe you find curiosity as you start to explore.
For these next few minutes,
We're going to follow our breath.
Breathing in,
Witnessing,
Feeling our body move,
Holding to feel the expansion,
And releasing,
Breathing out to let go.
This is a practice that can remind us what it is to be alive.
And as we are alive,
What it is to return to our aliveness,
Our pleasure,
Our joy,
Our curiosity,
Our courage.
So as we breathe in,
We want to let and allow our inhales to expand.
And as we breathe out,
We release the air with a contraction.
So this is an energy,
A motion,
A fluidity that we can follow at any moment,
In any time.
So for the next few breaths,
I'm going to cue you and share a few ways that you can breathe.
At any moment,
In any time,
As you feel a desire or need,
You can shift or transform or reshape your own breath in your own way to fit what you need right now,
Right here today.
So as we inhale,
We're going to breathe in through the nose,
Allowing the air to trickle down through the back of the throat.
Opening,
Expanding the chest,
The heart,
The belly,
The abdomen,
All the way down to the pelvic floor,
Creating spaciousness,
Widening,
Opening,
Expanding.
And then holding to feel the difference,
To feel the spaciousness,
To feel the pressure.
And nice and slowly,
From the bottom all the way up to the top,
Through an open mouth,
We're going to exhale,
Breathing out from the pelvic floor to the belly,
To the abdomen,
The chest,
The heart,
The throat,
And out through an open mouth.
And hold.
Feel the emptiness,
The release,
The completion.
Inhale,
Open,
Expand,
Create space and hold.
Exhale,
Release,
Let go,
Let go,
Let go.
Inhale,
Open,
Expand,
Create space,
Hold.
Release,
Let go,
Let go,
Let go,
Let go,
And hold.
Inhale,
Open,
Expand,
Create space,
Hold.
Exhale,
Release,
Let go,
Let go,
Let go,
Hold.
Inhale,
Open,
Expand,
Create space,
And hold.
Last time,
Let go,
Let go,
Let go,
Let go,
And hold.
And let's return to our natural breath or normal breath at its normal pace in its normal way.
What does it feel to feel ease in the breath?
What does it feel to breathe into the body?
How do you feel right now?
Thank you for taking a few moments to breathe with me.
