I just invite you all to settle back,
Get into a comfortable position and just gently close your eyes or keep them open with a softened gaze.
Begin by taking in several deep breaths,
Breathing in fully and exhaling fully.
Just breathe in through your nose and breathe out through your nose or mouth,
Whatever feels more comfortable and allow your breath to find its own natural rhythm.
Bring your full attention to noticing each in-breath as it enters your nose,
Travels down to your lungs and causes your diaphragm to expand.
And then just notice each out-breath as your diaphragm contracts and the air moves through the lungs back up through the nose or mouth.
And just notice here how each inhale is different from the exhale.
You may experience the air as cool as it enters your nose and warm as you exhale.
And as you turn more deeply inward,
Just let go of all the noises around you.
If you are distracted by sounds in the room,
Simply notice them and bring your attention back to your breath.
Don't try to control your breath in any way,
Just notice your experience in this moment without judgment,
Paying attention to each inhale and each exhale.
If your mind wanders,
Simply notice it and then practice letting go of the thought as if it were a gentle leaf just floating down a stream and bring your attention back to the breath.
Think of your breath as an anchor that you can return to over and over again when you become distracted by thoughts.
And it's okay to notice when your mind has wandered and then just gently bring your awareness back to your breath.
Watching the gentle rise of your diaphragm on the in-breath,
Think of it almost like a balloon expanding and notice how it deflates,
Contracts.
Notice it relaxing,
Letting go on the out-breath.
Allow yourself to be completely with your breath as it flows in and out.
And when you're ready,
Just come back to the room,
Gently open your eyes.
If you're not ready to do that yet,
You can close them and open them again.
Wiggle your fingers and toes,
Stretch,
Yawn and smile and know that the breath is always with you as a tool to help focus you,
Align you and bring you back to the present moment.
