Hello and welcome.
The topic of today's practice is about impatience,
As many of us often carry a sense of impatience through the day,
A feeling that things should move faster,
That something should already be different or that we are doing the practice but the results are not arriving at the time that we need.
Impatience often shows up as restlessness in the body,
It can be a tight chest,
Shallow breath and a urge to rush the inhalation or skip natural pauses in your breath cycle,
As the mind already leaning into what comes next instead of staying here in the present.
And if you notice any of this,
There is nothing wrong,
It is very common and it is simply a reflection on how we have learned to move through life.
So today we are using this practice to create a little bit more space to meet it and use the breath as a safe place where to start.
In this practice we will slow things down and we will be focusing on the moment after the exhale,
The pause where nothing is happening,
Which is also the place where we usually rush past by.
So let's start by finding a comfortable position and for this practice you can either sit or lie down.
We begin with 3 deep clearing breaths,
Inhaling in through the nose and out through the mouth.
Again,
Inhaling,
And a heavy exhale out.
One last time,
Inhale,
Pause it for a moment,
And with a sight exhale heavy out.
Take a few moments to really arrive in your body,
Giving the time to your mind to realize and to understand that there is nothing urgent that needs to be done in this moment,
There is nothing different,
There are no goals or objectives from this practice.
So allow it to slow down a little bit,
Focus on your body,
On the sensations that you feel in this exact moment and in this place of awareness,
Notice what keeps coming up,
Maybe new sensations in your body,
Maybe a voice in your head that tells you that you need to do something,
That you want to get done with this practice so you can move on with the day,
Whatever that is,
Meet this sense of impatience with the breath,
Starting to connect with it,
Starting to observe your breathing,
Observe the quality of the inhalation and the exhalation,
Without changing,
Without interfering with it.
Notice all the subtle sensations of the air that is flowing through your nose,
Nourishing your body,
Giving you the gift of life with every breath and notice the quality of the exhalation,
Where perhaps a subtle relaxation follows,
A coming a little bit closer to yourself,
To the sense of belonging,
To the sense of home within yourself and now begin to take control of your breath and increase the depth and the length of it by 20%,
Let your breath become a little bit deeper and a little bit longer,
You are the one actively participating in this moment,
You are the one who decides how deep and how long the breath should be.
For now,
The aim is not to go to 100% of your capacity,
Just a little bit deeper,
Maybe 30%,
40% maximum,
Keep noticing what is changing in your body,
In your mind,
In your energy,
When you start to deepen and lengthen your breath and I would like you now to pay full attention,
100% of your focus on the pause that happens after you exhale,
You don't have to hold your breath or purposely make it longer,
Just notice it,
Become aware that there is a pause,
Even if it's very short and with every breath,
With every exhale you can practice being present with this pause,
Letting it expand so that with every cycle of breaths it becomes a little bit longer and letting the inhalation come in naturally,
Don't rush through it,
Enjoy the moment of stillness,
This is where we start to practice patience,
Allowing the breath to follow its own cycle without expecting it to be any faster,
Or any different,
Lengthening a little bit the breath,
Enjoying every inhale,
Let the pause that follow become even longer and the beauty is that you don't have to do absolutely anything,
Last few breaths like this,
Then let go completely of the control of your breath,
Come back to noticing,
Come back to observing the quality of it,
Notice if anything has changed in your breath,
In your mind or in your attitude towards life,
Your breath is a mirror,
The way you breathe is really representative of the way you live,
So if there is anything that you want to change in your life,
You must start with your breath,
