Welcome to today's breath practice.
Start settling in to the position and place you've chosen for today.
Ensuring your spine is straight and your shoulders are relaxed.
When you're ready,
I invite you to bring your attention inward.
Notice how you feel physically,
Mentally and emotionally.
Take a few moments to allow the thoughts in your head to move towards an invisible shelf.
Reassuring your mind they will be dealt with later.
Any new thoughts arise,
Imagine putting them on an invisible conveyor belt.
Letting them pass.
Welcome all that you experience with curiosity.
And at any time you lose attention,
Simply return to the sound of my voice.
On your next inhale,
Call your energy in from the people,
Places and situations you've given it to.
On your next exhale,
Release all the energy you took in from people,
Places and situations.
Simply allow the energy to follow your intention.
I invite you now to bring your attention to your natural spontaneous breath.
Simply allowing your breath to come and go,
Without controlling it or forcing it.
Welcome the sensation as it arrives and then falls away.
Feel a sense of coolness on the inner walls of the nostrils as you inhale.
Feel the sense of warmth as you exhale.
On the inhale,
Feel the air as it moves in through your nose,
Down your throat,
Through your chest and deep into your belly,
Expanding it like a balloon.
On the exhale,
Feel the air empty out as it pulls your belly towards the spine,
Chest and shoulders,
Dropping down,
Air moving out of your nose.
Simply allow your awareness to follow your breath.
Follow your breath as it moves in and out.
I invite you now to notice your natural spontaneous breath as it arrives and leaves your belly.
Now put your left hand on the left side of your belly and your right hand on the right side of your belly,
Allowing your left and right fingertips to touch each other in the middle of your belly.
Notice again the quality of your breath as it arrives and leaves your belly.
Now move your left hand onto your left rib and your right hand onto your right rib.
Notice your breath as it arrives and leaves your side ribs.
Now move your hands up to your chest.
Notice your breath as it arrives and leaves your chest.
Remove your hands now from your body and notice the quality of your breath as it moves in and out.
On your next inhale,
Consciously take a deep breath in,
Down to your belly,
Expanding it,
Then fill in your side ribs,
Back ribs,
Chest and clavicle area.
On the exhale,
Allowing the weight on your clavicle,
Chest,
Lower ribs and belly to expel the air and pull your belly back towards your spine.
On the inhale,
Filling belly,
Ribs,
Chest,
Clavicle.
On the exhale,
Releasing the clavicle,
Chest,
Ribs,
Belly.
On your next few cycles of breath,
Taking in 10% more air and really emptying out on the exhale.
Return now to your natural spontaneous breath.
Allowing the breath to come and go at its own pace.
Notice how you feel physically,
Mentally and emotionally.
Take a moment to give gratitude to your breath that gives you life.
And when you are ready,
Slowly make minute movements with your fingers and toes,
Becoming more aware of the sounds in your environment and coming back to the room or space you are in.
