Coming into a nice sitting posture,
Connect to the feeling that the spine rises,
You feel very tall,
And yet at the same time,
The whole body feels soft and relaxed.
We're going to work with the breath here in a very simple,
Yet powerful and effective way for enhancing awareness and relaxation.
Starting with an out-breath,
And as you breathe in,
Connect to the feeling of curiosity,
And as you exhale,
It's a feeling of just letting go.
So on this inhale,
This feeling of curiosity,
What are we curious about?
It might be the feelings in the body as your body breathes,
The diaphragm engages,
And you might feel some swelling through the abdomen and sideway expansion of the ribs,
And as it comes up the torso,
Maybe at the end of the inhale,
A little bit of tension in the upper chest.
Remember,
We're not trying to control or manipulate,
And as you exhale,
You're letting go.
You're letting go of the breath,
Maybe letting go of any emotions or mental states or any tension in the body.
Remember,
We're not trying to control or manipulate here,
And especially with this inhale,
Just this heightened state of curiosity.
So inhale and feel,
Bring attention to everything that's going on in the body,
In the mind,
The emotions,
And as you exhale,
A feeling of just completely letting go,
Letting go of everything and anything.
As you breathe in,
Feeling the body,
Noting any felt sensations,
Any emotions as the breath rises through the torso,
And as you exhale,
See if you can connect to the feeling of just letting go,
Letting go of any tension in the body,
Tension or afflictive states in the mind,
And if you can't,
That's okay,
Too.
Remember,
We're not trying to control,
Manipulate,
Or judge.
Just inhale,
Connect to this quality of curiosity,
And as you exhale,
Connect to the quality of letting go.
And as we finish up this nice practice,
Remembering that you can use this any time throughout your day.
It doesn't need to be in a special meditation practice in your early morning or evening,
That just connecting to these feelings of curiosity and letting go,
Any time,
Anywhere,
To just regulate your emotions,
Calm down the body and mind,
And to just bring a bit more heightened sense of joy,
Contentment in your present state.
