Let's start by finding a comfortable position,
Cross-legged on a cushion or sitting in a chair with feet flat on the floor and a straight back,
Allowing room for the belly to expand and contract.
Take a moment to set an intention for today's practice.
As we continue with the rhythm of the breath,
I'd like to introduce a new option of combining the breath with directed body awareness.
We can begin by imagining the inhale and exhale in different areas of the body.
Let's try that first with the chest.
Take a deep breath in and imagine the air coming directly in to the center of the chest and exhaling,
Imagine that breath flowing directly out from the chest.
Now let's try that with the feet.
Inhaling,
Imagine the air coming directly in to the soles of the feet and exhaling,
Imagine that breath flowing directly out from the soles of the feet.
As you continue with the rhythmic breath,
I will name areas to focus the breath within.
As you settle into a steady breath,
Bring your awareness to the sensations of the body.
With a count of four,
We will begin.
One,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Continue at any pace that works for you or simply focus on the sensation of the breath.
In the next breath,
Soles of the feet.
Imagine breathing into the soles of the feet.
In to the soles of the feet and out to the soles of the feet.
In the next breath,
Navel.
Imagine breathing in through the navel and out through the navel.
In the next breath,
Move to the chest.
Imagine breathing in and out of this area.
In the next breath,
Move to the chest.
Imagine breathing in and out of this area.
In the next breath,
Move to the chest.
Imagine breathing in and out of this area.
In the next breath,
Forehead between the brow.
Imagine breath coming in between the brow.
Soles of the feet.
Imagine breathing in to the soles of the feet and out to the soles of the feet.
In the next breath,
Navel.
Imagine breathing in through the navel and out through the navel.
In the next breath,
Move to the chest.
Imagine breathing in and out of this area.
In the next breath,
Move to the chest.
Imagine breathing in and out of this area.
In the next breath,
Forehead between the brow.
Imagine breath coming in between the brow and going out between the brow.
In the next breath,
Soles of the feet.
Imagine breathing in to the soles of the feet and out through the soles of the feet.
Imagine breathing in through the navel and out through the navel.
In the next breath,
Move to the chest.
Imagine breathing in and out of this area.
In the next breath,
Move to the chest.
Imagine breathing in and out of this area.
In the next breath,
Forehead.
Imagine breath coming in between the brow and going out between the brow.
Gently begin to bring your awareness outwards and back to the sound of my voice.
Remember that this calm,
Pure awareness is always within you.
Thank you for your practice today.
Namaste.
