I'm going to guide us through a mindfulness and yogic breathing practice to help us gather our minds and create some steadiness and calm.
As much as we focus on flexibility and expansion.
The yoga tradition also focuses on steadiness.
The ability to remain steady in the midst of change.
Calm in the midst of turbulence and all of these paradoxes we are holding.
And to be able to access that part of us that's timeless.
Is so helpful.
It's such a gift in this world that's constantly changing.
And one of the ways we can do this is by shaping our breath.
And it's actually,
It's one of the most powerful ways to calm our nervous system as well.
So I invite you to get comfortable and find a posture that is both awake and at ease.
Settle into presence,
Closing your eyes or softening your gaze and sense an intention to connect with yourself and meet yourself with kindness.
Noticing right in this moment what that feels like.
What it feels like to connect to that most tender,
Wise part of yourself.
And as you sit tall,
You might notice what that breath coming and going feels like.
Not trying to shape it in any way.
Just noticing the breath change also as you do this.
Now becoming aware of what you bring to this unique moment emotionally or mentally.
Noticing any unique situations,
Thoughts or moods.
Just allowing them and noticing them.
And also the invitation is to notice that which is beyond it,
Beyond your own mental makeup.
There is a witnessing state.
And as we sit here,
The invitation is to develop this sense of being an observer.
Simply noticing the complexities and paradoxes you are holding from the seat of the witness.
Not trying to change them in any way.
Now you might begin to collect your attention with the breath.
Please begin by taking four or five slow,
Smooth breaths,
Breathing in and out through your nostrils,
Remaining effortless,
Aware of your body breathing fully and smoothly and evenly.
You might start to lengthen the breath,
Perhaps counting in for six and out for six.
Breathing in,
Bringing energy and vitality into the body.
Breathing out,
Letting go of any tension or stress.
In for six,
Energy right up to the spine.
Out for six,
Releasing any tension or strain.
Few more rounds Allowing the sensation of the breath to fill the mind and bringing your body into a rhythm of restful awareness.
Now we will continue shaping the breath.
So if you wish,
You can now breathe in for a count of four,
Hold your breath at the top of the inhale for two counts,
And then exhale out for four counts,
Holding for another two counts at the bottom of the exhale.
So in for four,
Hold for two.
Out for four,
Hold for two.
Carry on at your own pace.
And if you find yourself feeling short of breath in any way,
Just back off on the intensity or the duration.
Sit here in silence as you do the few rounds on your own.
In for a count of four,
Hold at the top of the inhale for a count of two,
Out releasing the breath for a count of four,
Holding for a count of two with your lungs emptied and repeat.
And if it's helpful,
You can keep your mind focused in the abdomen around the belly button.
Once you've established this rhythm of breathing,
Become increasingly attentive to the pauses.
And have the intention that as you suspend the breath you suspend the movement of the mind.
As your breath pauses,
Pause your mind.
And as the mind rests,
It can turn towards its source,
Which is with beyond the mind.
Now allow the breath to come back to a natural rhythm.
And just noticing the quality of presence that even in a few moments can become stronger.
You might now ask,
Is there anything calling your attention?
You could scan your body,
Your heart.
Lean into silence.
Rest here and sense now if there is anything asking for your attention,
Asking for your acceptance.
Including what is here with a truly tender quality of attention.
Sensing the care of your inner wisdom,
Your inner light,
That sensitivity and tenderness and presence of that part of you here bearing witness.
Just holding whatever is here.
Letting life be just as it is.
Sensing how life might want to untangle in this field of caring.
Sensing how my life might be if all that arises is met with a loving awareness.
As you rest into the cycle of life within your breath.
Know that every inhale,
Knowing that every inhale is a new life.
Every expansion of air,
A journey.
Every exhale and end.
It's as if you are taking your seat in the eye of the hurricane.
And the seat of that which is unchanging,
Objectless awareness surrounding you and pervading you.
This is the gateway beyond thought in boundless awareness.
Remembering the part of you that is unchanging,
Always at rest.
Remembering also your place in the family of things.
Taking your seat.
Worthy.
Deeply belonging.
One with the magic.
I invite you now to relax the active practice and just absorb the experience here for a few moments in silence.
When you're ready,
You can dip your head,
Keeping your eyes closed or down.
Just rub your hands together,
Create a little heat.
When you're ready,
Just place the palms over your eyes and absorb.
Your own love,
Your own presence,
Your own quality of attention.
Gradually reactivating your senses and when you are ready can gradually ease back.
