This practice is all about your breath,
Your in-breath and your out-breath,
And the space in between.
Find your way into a comfortable position that you'd like to start in.
If you'd like to,
You could close your eyes and feel your body resting here,
All the parts of you that are touching down.
Maybe your back,
Your legs,
Or your feet.
Feel your arms and your body get more still and begin to settle.
Maybe you can feel your breath here,
Moving in and out,
All on its own,
And how amazing that is.
And if you want,
You can practice something with me called bumblebee breath.
Here's how it works.
We'll breathe in through our nose,
And when we breathe out,
We'll close our mouth and hum like a bee.
It'll sound like the letter M.
The humming will fade away into a moment of quiet,
And then we'll breathe in again.
I'll guide you through it a few times.
So start with a breath in through your nose,
Close your mouth,
And then hum,
M.
Breathe in through your nose,
M.
Breathe in,
M.
That's it.
Yeah.
It can also be fun to do the same thing while you cover your ears with your hands.
So if you want to,
Cup your hands over your ears and breathe in,
M.
Breathe in,
M.
Breathe in,
M.
Yeah.
And then let the humming fade away.
You could let your hands slide down now and come back to your natural breath,
Letting your body breathe all by itself.
Nice.
Resting here as your body feels more quiet,
Letting your breath come and go all on its own.
You might start to wiggle your fingers and toes,
Stretching your arms and legs,
Opening your eyes if they've been closed,
And then we'll end this meditation with one round of breath together.
Breathing in and out.
