Bl GitHub Revealing round mouth It's all part of our relationship Inhaling and exhaling gold Sit comfortably in a quiet place where you can be free from distractions.
Use a posture that promotes a long neutral spine,
Even if you are lying down.
If you are seated,
Set your chin in a neutral position so the back of your neck stays long.
Drop your shoulders from your ears and soften your belly.
Gently close your eyes or gaze low at the ground ahead of you.
Turn your attention and awareness inwards toward your breath.
Without trying to change anything,
Simply notice how you are breathing right now.
Is the breath moving through the nose or the mouth?
Describe the rhythm and depth of the breath.
Notice if there is a difference between breath in and breath out.
How does the breath feel as it moves through your body?
Where in the body do you notice the breath?
And as you focus inward toward your breath,
Your body,
Notice also your mind.
How might the breath as it right now relates to the mind as it is right now?
Notice without judgment.
Just notice.
And now if you haven't already,
Close your lips and begin to breathe in and out through your nose.
Without making any drastic changes,
Staying comfortable.
Without forcing or pushing or straining.
With as much ease as possible.
Use a short count to even out the breath.
Inhale for 1,
2,
3.
Exhale for 1,
2,
3.
Match the exhale breath to the length of the inhale breath.
Equal breathing in and out through your nose.
Breathe as naturally as possible but equally.
No need to push the length of breath in.
Just match your easy breath out with the length of breath in.
Let the quality of your breath reflect all the qualities you'd like to see in your mind.
Be patient,
Easy,
Spacious,
Calm.
Inhale 1,
2,
3.
Exhale 1,
2,
3.
And balance between breath in and out.
Just also in your mind.
Based on equal breathing and also aware of the mind.
How does the breath as it is right now relate to the mind as it is right now?
And now without making any big changes,
Staying comfortable.
Without forcing or pushing or straining.
With as much ease as possible,
Extend the exhale breath to 4.
Inhale 1,
2,
3.
Exhale 1,
2,
3,
4.
Spend a little more time on breath out than you do on breath in.
Breathe in still long,
Breathe in still easy.
Breathe in still patient and calm.
Breathe out a little longer.
With each longer breath out,
Release any unnecessary energy in the mind.
Inhale 1,
2,
3.
Exhale 1,
2,
3,
4.
Inhale to 3.
Exhale to 4.
Aware of the breath and aware too of the mind.
And how does the quality of breath reflect the mind right now?
And now still breathing comfortably without forcing or pushing or straining.
With as much ease as possible,
Extend the exhale breath to 5.
Inhale 1,
2,
3.
Exhale 1,
2,
3,
4,
5.
Taking easy breath in,
Longer breath out.
With each longer breath out,
Letting go of excess energy in the mind.
Inhale to 3.
Exhale to 5.
Exhale to 3.
Exhale to 5.
And as you watch the breath,
Notice the mind.
Notice how the quality of the mind is reflected in the breath.
Notice how the breath reflects the quality of mind.
Breath and mind.
Neither one comes first.
Change either one and you change the other.
Inhale to 3.
Exhale to 5.
Let go of excess energy in the mind with each long breath out.
Inhale 3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Inhale 2,
3.
Exhale 5,
4,
3,
2,
1.
Slowly coming back to a smooth,
Natural breath.
Gently wiggle your fingers,
Bringing new life and energy back into your body.
Knowing that you can always come back to this place of calming breath.
When you're ready,
Slowly open your eyes,
Keeping the gaze soft.
Take another deep breath in.
A deep exhale out.
Namaste.
