Namaste everyone.
So today we're gonna do a little focused breath and we'll go in three parts.
We'll go in the nostrils,
Chest,
Heart,
And belly.
So come to a comfortable position.
You can lie down or sit down.
Relax your muscles around your spine.
Swallow just to clear the palate.
Rest the arms.
Soften the shoulders.
Rest the tongue on the roof of the mouth.
Separate your teeth about a centimeter and just breathe through the nose.
So bring all your attention and awareness to the tip of the nose as you inhale and exhale.
Feel that physical sensation.
Feel that inhalation,
The coldness or maybe it's hot,
The exhalation.
Bring all your attention and awareness there.
Simply breathe and relax.
Now as the thoughts start to come in,
Pretend like they're an inhalation and exhalation.
They come in and out.
So as the thoughts come in,
They go out.
Feel the breath.
Now shift your awareness to your chest,
Your heart.
It's subtle but notice as you inhale,
The chest rises.
As you exhale,
The chest falls.
Feel that physical sensation.
The rise and fall of the chest,
The heart.
Thoughts go in,
Thoughts go out.
Breath goes in,
Breath goes out.
Breathe and relax.
Keep the body subtle.
So soften the shoulders again.
Relax the muscles around the spine.
Simply breathe and relax.
Now shift your awareness to the belly.
Notice as you inhale,
The belly rises.
As you exhale,
The belly falls.
A little bit more dramatic than the chest.
Notice the rise and fall of the belly.
Now if you can,
As you inhale,
The belly rises.
Exhale,
The belly falls.
But take yourself away from it and not control the belly.
Just let the breath be freeing because remember,
It doesn't need you to breathe.
The breath function is natural unless you control it.
So just watch the belly rise and fall.
Feel the breath go in now.
Breathe and relax.
Now let's do all of them together.
So inhale,
Awareness,
The nostrils.
Keep that inhale.
The chest rises a little bit.
The belly rises a little bit.
Exhale,
Feel it through the nose,
The chest,
The belly goes in.
So three parts.
Inhale,
Nose,
Chest,
Belly.
Exhale,
Belly,
Chest,
Nose.
One more.
Inhale through the nose,
Chest rises,
Belly.
Exhale,
Belly,
Chest,
Nose.
Let's sit here for a moment.
Let's see how you feel.
All right.
Now close your eyes.
Take your palms to your heart.
Rub your palms.
Place your hands over your eyes.
Open your eyes in the darkness of the palms and release the hands to the thighs.
So eyes open,
Hands on thighs.
Check in,
See how you feel.
All right.
May all beings be happy and free.
Namaste everyone.
Thank you.
Thank you for meditating.
I'm Wesley Pilcher and I will talk to you soon.
Peace.
