Allow yourself to find a few moments to land,
To arrive into your seat or laying down.
Fidgeting
if you need to,
Moving,
Adjusting until you find complete stillness.
If that's comfortable
for you,
Go ahead and close your eyes.
Bring awareness to your face.
Soften your forehead.
Unclench your jaw.
Relax your shoulders.
Feel your sit bones strongly anchored without any
effort into the seat you're in.
Without doing anything special,
Without controlling anything
or adjusting anything,
Start to become the observer of your breath.
Notice how your belly
gently expands as you inhale and then softly deflates as you exhale.
You don't need to
do anything special.
Actually,
Try not to do anything special.
Just notice the movement,
Almost like riding a current,
Riding a wave,
Allowing yourself to be carried by the natural
movement of the breath.
Our first pranayama together will be equal inhales and exhale.
So let's take an exhale together.
Then inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Last inhale.
Last exhale.
And take a normal breath in and a normal breath out.
You don't
need to do anything.
Keep your eyes closed.
Just let yourself be for a moment.
You don't
even need to observe or notice anything.
Trust the regulating aspect of the breath.
We'll transition with a shorter inhale and exhale and we'll bring a hold,
A pause,
After the inhale and after the exhale.
So you'll be holding the breath full,
Then holding empty.
It will take a few cycles for you to adjust,
So give yourself some time
to adjust to that new rhythm,
Especially because the inhale and the exhales are shorter.
Do try
to take a full inhale and a full exhale within that time.
Let's take an exhale together.
Then inhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Pause.
Exhale.
Pause.
Last inhale.
Pause.
Last exhale.
Pause.
Take a normal breath in and a normal breath out.
And notice the effect of this pranayama,
The effect of the breath on your nervous system,
On your mind.
Let yourself be for a few cycles.
The last practice that we'll do together is a
longer exhale compared to the inhale.
So again,
It might take a few cycles for you to adjust,
For you to get into it.
Let your body know and find the rhythm.
Try not to force anything.
Just
follow my voice.
Let's take an exhale together.
Then inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Last inhale.
Last exhale.
Take a normal breath in and a normal breath out.
I'm going to encourage
you to stay here for a few more minutes in meditation or just observing your breath,
Noticing the quiet that's been created within you.
