So let's start by just taking maybe three deep breaths to land in through the nose.
And on the exhale,
If you want to sigh or make any noises.
And then just make sure you're comfortable,
You have a good seat.
And feel into whatever's supporting you,
Chair,
Cushion,
And really landing here.
Feeling your feet on the floor,
Your hands wherever they're touching,
And maybe even pushing into them a little bit.
And then we're going to do some square breathing,
Which you may or may not know what it is.
It's breathing in for a count,
We're going to do a count of four,
And then holding for four,
Out for four,
Holding for four.
So that's the square.
So let's go ahead and inhale,
One,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
And we'll do this pattern for a couple minutes on your own time.
And if you've been counting four,
Try doing some with six.
And then returning to your normal breath.
And just notice if there's been any shift in your mind or in your body.
Notice how you're feeling,
How you're doing.
And we're going to do one more kind of breath,
But see if your body is asking for any shifts or wiggles.
And we're going to do some alternate nostril breathing.
So this one uses the hand,
And I like to use the thumb and the ring finger to block the nostrils.
So we're going to block the left nostril and inhale.
And we're going to do the same thing with the right nostril.
So we're going to block the left nostril and inhale through the right.
And hold it there for a moment.
Switch,
Block the right nostril and exhale through the left.
Inhale left.
Pause.
Exhale right.
Inhale right.
Pause.
Exhale left.
Inhale left.
Exhale right.
So it looks like everyone who I can see has the pattern.
So if this feels good,
We'll keep going with this for a minute or two.
And if it doesn't feel good for any reason,
Just drop it and breathe deeply.
Do one more round.
And do one more round.
And then return to normal breath.
And check in with yourself again.
How are you doing mentally,
Emotionally,
And physically?
And we're going to transition into meditation.
So make sure you're comfortable.
And bring your attention to the feeling of breathing.
And you might want to choose a spot,
Like in the low belly,
In the chest,
Or at the nostrils.
And you can have eyes open or eyes closed.
Just gently resting the anchor of your attention on the breathing,
Maybe 20%.
So that you have this anchor,
But you also have space to be aware of everything else that's going on inside and outside.
And if your anchor starts to get dragged away by some distraction,
Just notice that kindly.
And bring the attention back to the feeling of breathing.
It's like training a puppy.
It's like training a puppy.
When your attention runs off to chase a squirrel,
You can just bring it back to walk next to us.
With the same kindness and patience you would give a puppy.
And just bringing yourself home to the body over and over.
And if you feel like you could use it,
Giving yourself a fresh start,
Which means opening the eyes,
Looking around or looking at the horizon.
Maybe even standing up,
If that's what your body wants.
And just for a moment,
Dropping the whole project of meditation.
And then bringing your attention back.
Back to its spot.
And see if it comes with any new freshness.
And it's okay to check in with your body to make micro movements.
Notice if you're comfortable and aligned,
It's easier for the attention to rest.
Bringing the attention home one more time.
And then internally thanking your body and your mind for showing up for some training.
And thinking of someone or something that you'd like to dedicate this practice to.
Could be yourself,
Or a group of people,
Or the planet.
And imagine that dedication,
However that feels right to you.
And then starting to return to your space.
Noticing sounds.
Letting light and color into your eyes.
Thank you.
