Or this meditation will be doing a simple breath practice.
I invite you to find a comfortable seated position.
Or you can even do this lying down.
It's really up to you.
And wherever you are,
Keeping the spine long.
And just noticing the points of contact you have with the surface beneath you.
Taking a moment to get settled into this space.
You can gently close the eyes or if it's too much for you,
You can lower the gaze.
Finding your breath.
I'm just noticing it.
Without changing anything,
Without trying to judge or fix anything.
Just notice where the breath is at.
And where the thoughts might be at as well.
For this breath practice,
We'll do a few rounds together.
And then you can continue on your own.
So we'll be inhaling for five.
Then we're going to exhale for five.
For each round we're going to stretch the exhale.
Take a deep breath in.
And a full exhale out.
Inhale for 1,
2,
3,
4,
5.
Pause.
Exhale for 5,
4,
3,
2,
1.
Inhale for 1,
2,
3,
4,
5.
Pause.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 1,
2,
3,
4,
5.
Pause.
Exhale for 7,
6,
5,
4,
3,
2,
1.
Take a deep inhale in.
And a full exhale out.
So as you return to a normal round of breath,
That's the pattern that we'll be following.
So the inhale for five stays the same.
On the exhale,
You can choose to stretch the exhale for as long as you wish to.
You can keep it 5 and 5.
You can go up to 5 and 6.
You can go up to 5 and 7.
Whichever round suits you.
You can stick with that.
And as always,
Choose something that feels comfortable for you.
You don't want to stretch the exhale for too long.
You don't want to stretch it for too short.
And just take some moments to play around.
And find whatever is comfortable for you.
Or take a few moments of silence for you to really feel into this practice.
And as you continue with the practice,
Notice how the breath feels in the body.
Notice the breath creating space.
Notice the breath softening the body.
Noticing how the body feels when the breath is controlled.
When we bring awareness to the breath,
So much can change.
Allow the breath to be soft.
Allow the breath to be fluid.
There is no need to grip or to clench or to force anything.
Just noticing with pure awareness.
And if any time it gets too much,
Please listen to your body and adjust as needed.
Wherever you are,
Take one more round.
When you're ready,
Let's take a full inhale in.
And the soft exhale out Another full deep inhale in.
And a soft exhale out,
Letting go,
Letting go.
Now coming back to a normal round of breath.
Allowing the body to calibrate.
To come back towards natural rhythm.
Remember that we have the breath in us whenever we need.
And this exercise is something you can always,
Always come back to.
Thank you so much for listening and participating in this breathwork exercise.
I wish you a great day ahead.
