This is your time to really begin to look within and see how incredibly powerful you are.
And using a meditation,
The breath practice is going to help us do that.
So we can calm our mind and our body down so we can sit more contemplatively and really sit and contemplate what are the opportunities that are going on right here and right now.
So find your comfortable seat.
Close your eyes when you're ready.
We're just going to really explore how deeply we can ground through a meditation and a breathing practice.
Let's take a bigger breath in.
Cooling side out the mouth.
In breath.
Cooling side out.
Three more.
Can you take a bigger inhale?
Sigh out the breath.
One more inhale.
Let it go out.
Let it all go.
Continually try to polish your breath.
No rough edges anywhere within your breath.
Slowing down your inhale and your exhale.
Just tapping in,
Being aware of your breath,
And that's where we're going to start.
Can you experience how the breath grounds you,
Brings you right into this moment?
Detaching from thoughts and feelings,
Sensation creating distance,
I mean knowing that they're there,
I mean being aware that that's a thought,
That's a feeling,
That's a sensation,
That's a sound.
That's a smell,
That's a touch.
Trying to be unbothered by any of it.
This practice is so beautiful because it gets to,
We get to see our current relationship to our thoughts and our feelings and the stimulus and of the environment around us.
And then we can just take a step back and begin to change that way.
To something that's more intentional,
More responsive and responsible.
Instead of acting and reacting and just reacting with our habits.
And then we can just take a step back and begin to change that relationship to something that's more emotional,
More responsive and responsible.
So keep finding that seat and center of your consciousness,
The secret observer,
Watcher,
Witness.
Let's ground ourselves even more.
We're going to do it,
It's like triage breath,
Right?
Really breath to really calm yourself down if you're feeling overwhelmed,
Feeling anxious,
Living in the past the way things were and should be in the future.
But getting in the here and now.
So we're going to inhale for five seconds and take a long,
Slow,
Deliberate exhale for a long count of ten.
So control your breath,
You control your breath,
You control your energy,
You control your,
You can start to control your mind and your thoughts,
You control your emotions,
And therefore you can be more empowered and more present in this moment.
We'll do this five times.
And just see how you're feeling now.
Are you feeling,
Just kind of check in and,
You know,
Is there a lot of energy going on your body and you just want to kind of run or scream or kick or whatever,
Really anxious or,
You know,
Maybe you're in a confused state or just really stressed out or worried about something.
Just take note and without judgment,
Just take note of what that is.
And see if the breath,
Right,
Changes that.
We'll start with an exhale,
Let it go out.
We're gonna do this entire breath in and out through the nose.
So let's inhale through the nose for five,
Four,
Three,
Two,
Hold the breath here for a moment.
And right from the beginning of the exhale,
Go really slow for a long count of ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
Hold breath at the bottom.
Here we go,
Fill up again,
Five,
Four,
Three,
Two,
One,
Holding the breath here.
Exhale nice and easy,
Slow ten,
Nine,
Eight,
Seven.
Pause at the bottom and deliberately take a nice smooth inhale for five,
Big giant balloon in your torso,
Hold,
Pause,
Find this pause,
Find this space,
Find that stillness in that pause and then let the exhale go ten,
Nine,
Eight.
Pause at the bottom,
Taking notice of that gap,
Two more rounds,
Inhale again,
Five,
Hold,
Exhale slowly,
Ten,
Right from the very beginning,
Really slow,
Slow,
Slow,
Slow,
Three,
Two,
Hold at bottom,
Last one,
Inhale five,
Holding,
Exhale ten.
Okay,
Hold at the bottom for a moment.
Okay,
Let's take a big giant inhale,
Fill all the way up,
Side out the mouth,
Again in breath,
One more and take notice how you're feeling now.
Understand that as you breathe again Take notice how you're feeling now.
What is it you're feeling?
What's your experience right now?
Is it you've been able to peek through and feel and experience and maybe live in the blue sky mind?
Maybe the storm of emotions and thought is just the least,
It's just like a light drizzle with some sunshine,
Rainbows coming through.
And I invite you to take this practice with you.
This is only like eight minutes or so.
And this breath and these opportunities are always here for you to play with,
Hey,
Stone?
And see you guys again very soon.
Thank you,
Thank you so much.
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