Let's begin by finding a comfortable 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 belly to expand and contract with each breath.
If preferred,
You might also practice lying down.
Let's take a moment to set an intention for today's practice.
For most,
An inhale of three or four counts will be the most comfortable.
The exhale can be slightly longer at first.
Feel free to extend the exhale according to your comfort level during the practice.
Counting internally will also help with maintaining focus and concentration.
The sound of shakers will mark the count.
For this practice,
We will start with four counts on the inhale and six counts on the exhale.
This is six breaths per minute.
From there,
Choose any count that works well for you.
I prefer to extend the exhale to decrease the number of breaths per minute.
Alternately,
Feel free to simply focus on the breath at any rhythm you choose.
Notice the rise and fall of the chest and abdomen and the sensations of the air as it moves in and out of the nostrils.
Let's count a few together at four and six.
After the 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.
Inhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Five,
Six.
Exhale,
Two,
Three,
Four.
For the last few moments,
Return to breathing at any pace you choose.
Simply notice the sensations of the inhale and exhale.
Gently begin to bring your awareness outwards and back to the sound of my voice.
Breath practice is a great prelude to a continued meditation.
Feel free to continue in silence,
Staying focused on breath or body sensations or any other meditation style that you prefer.
Remember that this calm and welcoming energy is always within you.
Thank you for your practice today.
Namaste.
