In this guided practice,
We will focus on conscious breathing,
Learning to be fully connected to the breath,
Breathing the body.
It is best for this practice to be sitting with a straight spine,
Yet in a comfortable position with both feet on the ground.
Allow the eyes to close and spend the first few moments just noticing the natural rhythm of the breath.
Notice if it is deep and full or short and shallow.
Release any judgment about how it should be and just allow yourself to breathe naturally and effortlessly.
Let's take three deep cleansing breaths now to relax.
Take a nice deep inhale through the nose and exhale out the mouth with a soft sigh.
Two more times,
Allow yourself to relax and just be here in this moment.
Now,
Bring all of your attention to the breath,
Deepening the inhales and the exhales.
Feel the expansion of the belly and the chest as you inhale and the contraction as you exhale.
Now,
Incorporating a simple phrase to keep the mind focused on the breath,
As you breathe in,
Silently say to yourself,
I know that I am breathing in and as you breathe out,
I know that I am breathing out.
Inhale,
I know that I am breathing in.
Exhale,
I know that I am breathing out.
Continue this way.
Notice if the mind has taken you away from the breath and lovingly come back,
I know that I am breathing in,
I know that I am breathing out.
Now,
Allow the breath and the mind to just be.
Feel the natural rise and fall of the belly and the chest with each breath without trying to force or direct it in any way.
Just breathe and be.
Take a nice deep inhale through the nose and gently sigh it out the mouth,
Bringing this practice to a close.
Allow the eyes to open and take in your surroundings.
Each time that you sit and practice,
You are building your muscle of awareness and each time it will get easier and easier.
Give yourself grace and love.
All is well.
