Let's begin by finding a comfortable seated position,
Either cross-legged on a cushion or sitting in a chair with feet flat on the floor and a straight back,
Allowing room for the diaphragm to expand and contract with each breath.
If preferred,
You might also practice lying down.
Take a moment to set an intention for today's practice.
This could be for self-healing,
Healing for the planet,
Or relationships,
Or anything you choose.
In this practice,
We will simply focus on slow,
Measured breathing.
When there is a surprise,
The most common response is with a quick inhale.
When release is experienced,
A sigh of relief.
These are two indicators of how the body responds to stress and release with the breath.
In this practice,
I invite you to focus on a slow and measured breath.
Imagine a tiny candle a few inches from your nose.
The goal is to breathe so gently and slowly that the flame will not even flicker.
As Lao Tzu said,
The perfect person breathes as if they are not breathing.
As you inhale,
Notice the cool of the air on the nostrils.
As you exhale,
Notice a gentle warmth on the nostrils,
Or perhaps nothing at all.
As the breath is consciously slowed,
There may be an impulse to take quicker breaths.
Notice this sensation and stay with the breath as slow as possible.
Receptors are gauging the carbon dioxide and oxygen levels that regulate the breath.
A gradual acclimation to the new pace will occur.
As your breath slows and becomes calmer,
Notice the mind and body also becoming calmer.
If distracting thoughts arise,
Simply bring the focus back to the breath.
Breathe in gratitude.
Exhale gratitude.
Breathe in love.
And exhale love.
Release any tensions or contractions.
Stay focused on the breath.
I will offer a gentle reminder as we continue.
Stay focused on the breath.
Focus on the breath.
Gently begin to bring your awareness outwards and back to the sound of my voice.
Stay focused on the breath.
Focus on the breath.
Stay focused on the breath.
Stay focused on the breath.
Stay focused on the breath.
Focus on the breath.
Gently begin to bring your awareness outwards and back to the sound of my voice.
I like to remind myself,
Even in difficult situations,
Conversations,
Or circumstances,
To notice the breath.
Focus attention on the breath and body,
Noticing the waves of inner vibrations.
Remember that this calm and welcoming space is always within you.
Thank you for your practice today.
Namaste.
In tomorrow's lesson,
We will look at how it's possible to interrupt unconscious patterns of stress,
Utilizing rhythms and frequencies known to lead towards relaxation.
