Please bring yourself into a comfortable position,
Either sitting on a meditation cushion or blanket,
Even a chair,
Using any supports that you need,
And even feel free to lie down if that is the best way for you to be comfortable.
Let go of any preconceived notions or ideas that you have.
Just let me guide you.
As you sit,
Remove the flesh from underneath your sit bones,
Or just settle your sit bones equally into the chair or whatever you're sitting in.
Allow the feet to have weight,
The legs to have weight,
And feel the sit bones settling in and let them have some weight.
Allow the spine to support you.
Pressing into the sit bones,
Elongate a little,
Allowing the head to lengthen,
And then release,
Noticing if your alignment is bone upon bone,
Bringing a little width into the collar bones.
Sending the head in the most perfect position,
Chin would be level to the floor if you're sitting.
The shoulders are above the hips,
The head is on the shoulders.
Start to have a soft gaze ahead,
Gently close your eyes,
Letting the eyelids be soft as the face softens and releases.
You start to settle in to what's going on internally,
Saying,
Letting go of all the outside world,
Anything that's bothering you that you've brought in from your head or heart.
Put that on the side while you spend a moment noticing your breath.
Just your natural breath going inward,
Sensing,
Feeling,
Tuning to the breath,
And notice how you breathe,
Where you breathe.
Where you breathe is your breath in your chest,
Chest tight,
System tight.
Just notice with no judgment,
Just observing the breath.
If any thoughts come into your head,
Just notice and let them pass by,
Or maybe send them behind you into a box and set them there,
Coming back to your breath.
Start to let the breath become a little fuller in the lower abdomen,
So you can imagine a balloon hangs at your navel.
And the lower belly is the balloon.
You're going to effortlessly let the breath go into the lower belly as it's filling that balloon.
If it helps,
Let that last exhale out with a sigh before you attempt another belly breath.
And just gently,
Easily,
Without forcing,
Let the belly expand by surrendering any holding in the lower abdomen.
That's right.
You can even have your hand there to notice the fullness and the swelling,
If that feels good.
So as it takes many breaths to fill a balloon,
Often takes many breaths to allow the belly to expand,
And for it to feel just right for the opening.
Taking all the time that you need filling the belly.
Noticing.
And as the belly continues to fill,
You may notice the ribs,
The lower ribs start to swell.
That's beautiful.
We want the breath to fill the belly and come up into the ribs because you're so full of breath.
Continue to fill so that it continues to rise up into the ribs and rise up into the collarbones.
Keeping your attention,
Keeping your awareness,
Your focus right on that breath.
Coming in,
Coming out.
And when you have a sense that that breath is filling the entire belly,
Rib,
All the way up to the collarbone,
Then be aware of the release.
Comes from the collarbone,
Ribs,
And you can even squeeze the belly gently.
And let go again of the feet,
The legs,
Letting go of the buttocks,
The belly,
Let the whole lower body have weight.
Sense that weight and release.
Let each exhale be an opportunity to let go.
Let go of the torso,
Let the shoulders slip away from the ears,
Let the arms,
Hands be heavy,
Soft.
Nowhere to go and nothing to do.
Let the neck be soft and the jaw just releases deeply at the joints.
Let go of any holding,
Let go of any facial tension,
Let the forehead and eyebrows release,
Eyes soften,
Cheeks release and melt off the bone.
Coming into the breath.
You may wish to play with the breath,
Maybe do a little retention.
Between the inhale and exhale.
Notice that pause.
Maybe dive deeper into that pause,
Releasing more.
While you bring the next breath in,
Fully and deeply into the belly.
While exhaling,
Repeat mentally,
Number three,
Three times.
And with the next full effortless belly breath,
While exhaling mentally repeat and visualize the number two,
Three times.
And with the next full,
Deep,
Expansive breath,
While exhaling mentally repeat and visualize the number one,
Three times.
And come into a sustainable,
Effortless,
Easeful breath.
There's no struggles,
Everything surrendered.
You enjoy the focus,
Maybe noticing the cooling air around the nostrils.
Bring into your mind's eye someone,
Something that you are grateful for.
Enjoy noticing that feeling of gratefulness,
Place it into your heart.
Thank you.
Any external noises are an opportunity to dive deeper into the awareness of the breath.
Be with this breath.
Thank you.
Allow the inhale to bring a sense of buoyancy,
A lightness,
Almost a little elevation as if going up into an elevator.
Allow the exhale to send you deeper,
Descending into an elevator,
Feeling that feeling of descension.
Slow with the breath.
Feel the breath move through you,
Into you,
Sending waves of peace and serenity.
Our time has ended.
Our time has ended,
But you can continue.
Namaste.
