Let's begin by finding a comfortable seating position.
This can be either cross-legged on a meditation cushion or sitting in a chair with feet flat on the floor and a straight back.
You'll want to maintain a straight posture in order to allow your diaphragm to function smoothly for your belly to expand and release as you draw in each breath.
We will also be breathing along with the gentle drum beat and the sound of a Tibetan bowl.
For today's practice we will take time to tune in to the rhythm of our breathing.
Note that spiritus from Latin means breath.
Take a moment to feel the rhythm of your heart.
Place your hand over your heart.
Notice the pace of your breath as you feel your heart.
Take time to notice this rhythm of life that beats within you.
What is the source of this rhythm that manifests within us and throughout nature?
Now take a moment to turn your awareness to your breathing.
Close your eyes.
Place your left hand over your belly.
Feel your belly expand as you breathe in the oxygen that nourishes the cells of your body.
Feel your belly release as you breathe out.
Keeping your hands in this position,
Let's take a moment to tune into the steady rhythm of the drum.
Breathe in with the rhythm of the drum and breathe out following the guidance.
One,
Two,
Exhale,
Two,
Six,
Inhale,
Two,
Three,
Exhale,
Two,
Three,
Six,
Inhale,
Two,
Three,
Exhale,
Two,
Three,
Six.
Continue at any pace that works for you or simply focus on the sensation of the breath with the sound of my voice.
As the sound of the drum and bell fade,
Again notice the rhythm of your body.
What do you feel?
What sensations do you notice?
How has your state of being changed?
Each day you practice will be training your body and mind to maintain a greater state of harmony physically and mentally.
Thank you for your practice today.
