Ba- Ba,
Oh- Oh-- Oh,
Ba- Ba Ba- Ba Yeah,
Yeah,
Ooh.
Ooh.
Ooh.
Mmm,
Yeah,
Yeah Ooh,
Ooh,
Ooh Ooh,
Yeah,
Yeah Ooh,
Ooh,
Ooh Ooh,
Ooh,
Ooh Ooh,
Ooh,
Ooh Yeah,
Yeah,
Yeah Beginning to notice your breath And seeing where is it in your body Where is it showing up most distinctly?
Sometimes you can find it in the feeling of the skin right here,
In your upper lip So let's tune in there for a few breaths Feeling the cool air flowing in And the warm air flowing out Noticing as you begin to pay more attention to your breath that your mind might start going in a million directions You're totally normal,
And it's 100% human And in this practice we're inviting in so much compassion,
So much kindness,
Recognizing that our thoughts are doing what thoughts do,
They think So we're not trying to force our minds to be quiet We're not trying to do anything We're just experiencing,
And we're anchoring right here above the upper lip Feeling the breath in the nostrils Feeling the breath as it flows out and kisses the upper lip Experiencing each breath as new,
Each breath as unique When thoughts come,
Let them come and just feel the breath again Have so much gratitude that you get to wake up over and over,
Back into the present moment And tuning your awareness down into your chest now And noticing the rise of your shoulders and your chest as you breathe in And the subtle fall as you breathe out Anchoring our awareness here for a few breaths See,
I'm curious,
What does it feel like when the body breathes me?
Coming back to the breath over and over as the mind wanders With a sense of openness,
A sense of genuine curiosity Just experiencing what's real And so much kindness,
So much compassion as your mind does what it will do As your emotions do what they will do As your body sensations do what they will do Experiencing it all and returning all over and over to the breath And then drawing your awareness down into your belly And seeing what's here,
Can you feel any fullness in your belly or hunger or digestion?
Sometimes that impacts how you feel as you focus on the breath So just being aware of those factors as you notice the expansion of your belly As you breathe in and the contraction as you breathe out Feeling the rise and fall,
The expansion and contraction Anchoring into the belly for a few breaths Letting sounds be,
Letting thoughts be,
Letting emotions be,
Letting sensations be And just watching,
Observing all that arises with openness,
With curiosity And so much compassion So we've explored three anchors Now I invite you to choose the one that feels most effortless for you to place your attention on So you can feel into the belly,
The chest or the nostrils As I sing,
Just let your awareness stay anchored on the breath Or drifting away,
If that feels like what your body's asking for Remembering there's nothing to do,
Nothing to accomplish It's just a matter of experiencing what's here with mindfulness Letting sounds be,
Letting emotions be,
Letting emotions be,
Letting sensations be Yeah,
Yeah,
Yeah.
Yeah,
Yeah.
Let's begin the practice of head to heart space breathing.
And now,
Bringing one hand to your belly and one hand to your heart.
And noticing first your feet on the ground or your cushion.
And taking a few breaths to ground you to invite in even more centering.
Breathing in and drawing up the stable energy of the earth.
Breathing out,
Releasing what you're ready to let go of.
Grounding,
Centering,
Letting go.
And noticing the hand that's on your belly and anchoring your awareness here for a rhythmic breathing practice.
I will count in and out to five.
And as I do,
All you need to focus on is just the lived experience.
What is the breath like in your body right now?
Noticing the rise and the fall.
Noticing the in breath and the out breath.
Just connecting to that stability,
That groundedness.
Feeling centered.
Feeling present with the breath.
Not focusing on the count,
But focusing on the experience.
Let's take a clearing breath together.
In through the nose and out through the mouth,
Making a sound if you'd like.
Ahhhh.
Breathing in two,
Three,
Four,
Five.
Out two,
Three,
Four,
Five.
In two,
Three,
Four,
Five.
In feeling the rise of the belly.
Out feeling the fall of the belly.
In feeling the expansion of the belly.
Out feeling the contraction of the belly.
In two,
Three,
Four,
Five.
Out two,
Three,
Four,
Five.
Continuing on at your own pace.
Remembering that it's not about how many counts,
It's about the rhythm.
Same number of breath in and out.
Letting breath flow through you with ease.
Grounding you,
Centering you.
Ahhhh.
Ahhhh.
Ahhhh.
Ahhhh.
Ahhhh.
Ahhhh.
Noticing the hand that's on your heart.
Or bringing your hand up to your heart.
Inviting in a sense of gratitude for this moment.
For this practice.
For this app.
For this community.
For yourself.
For your loved ones.
Your animals.
And feeling as you breathe in the rise of this gratitude from your heart.
Let it come up.
Let it begin to fill you up.
As you breathe out,
Let it flow out through each cell of your body and out into the world.
And as you feel this feeling of gratitude,
You can recognize that it is inherent within you.
It's your nature to feel this way.
Because your true nature is goodness.
Love.
Light.
Gratitude helps us to find our way home to ourselves.
And in the practice of head to heart space breathing,
What we're doing here is cultivating consciously our connection to this goodness that naturally lives inside of each of us.
Cultivating and strengthening the remembrance of what it feels like to be in a state of gratitude.
And consciously choosing to fill ourselves up with this goodness and gratitude.
And radiate it out into the world.
With your hands on your heart,
Begin to pay attention to the goodness and the gratitude even deeper.
Letting it really fill you up as much as is accessible in this moment.
And it's okay if that's only a teeny tiny bit.
There's no right or wrong.
But letting it fill you up and then as you breathe out emanating it out into the world.
We'll breathe rhythmically together,
Not focusing on the count,
But just focusing on the feeling.
Taking a clear and breath in through the nose and out through the mouth.
Breathing in.
In 2,
3,
4,
5.
Out 2,
3,
4,
5.
In 2,
3,
4,
5.
Out 2,
3,
4,
5.
In 2,
3,
4,
5.
Out 2,
3,
4,
5.
In filling up with goodness,
Gratitude.
Out letting it flow through your body.
In receiving the goodness,
Gratitude that you are.
Out radiating out into the world.
In 2,
3,
4,
5.
Out 2,
3,
4,
5.
In continuing at your own pace.
Perhaps feeling like drifting off into sweet dreams.
Perhaps wanting to invite in movement back into your body.
Or just staying in this place of ease.
In the heart space for as long as you'd like.
