Namaste and welcome to Tune In and Bliss Out.
So taking some time to find a comfortable posture or position in your bed or sitting,
Making whatever adjustments you need to make in order to feel at ease and comfortable.
And taking a few moments also just to relax the body.
Coming into a place of stillness and ease.
And we can start by taking a few deep breaths.
So breathing in deeply and breathing out slowly.
Doing that one more time.
Taking a deep,
Full breath in.
And a comfortable,
Slow exhalation out.
If you find it helpful or comfortable,
I'd like to invite you to place one hand on your belly and another on your chest.
And doing this can help give you a sense or the movement of the breath.
So laying down in whatever posture or sitting with the hand on the belly or the chest or both.
It's easier to get a sense of how the breath moves.
Awesome.
As you breathe in,
Feel the incoming breath.
And as you breathe out,
Feel the outgoing breath.
And as you breathe out,
Feel the incoming breath.
You might also want to try to extend the breath,
Taking a few longer inhalations and exhalations.
If you find it useful,
You can use a four-count on the breath in,
Breathing in for four seconds,
And breathing out for five seconds.
So breathing in,
Exhale.
Exhale.
Inhale.
Exhale.
And you can continue that at your own pace for as long as you like.
You can stay with the four-count breathing,
Or at any point,
You can always return your breath just to its natural rhythm,
Letting the body breathe itself.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
In today's practice,
You can use the breath as an anchor point,
Learning how to come back to the breath,
Using the breath as your home base.
And so just noticing where in the body you feel the breath most clearly.
As you breathe in and as you breathe out,
Where do you feel the breath?
What physical sensations do you notice?
Exhale.
Exhale.
Exhale.
Exhale.
You might notice the rising and falling of the belly and the chest.
You might notice the rib cage expanding and relaxing.
You might also be aware of air passing in and out at the entrance of the nostrils.
And choosing one spot where you feel the breath most clearly and letting this be your anchor point.
A point where you come back to.
The belly is normally recommended as an anchor point.
The center of the abdomen.
But feel free to use whatever feels best for you.
The key is to pick one spot.
Finding that one spot and starting to cultivate some curiosity about what the breath feels like in that location.
As you breathe in and as you breathe out,
What do you notice?
What sensations can you feel?
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Eventually you'll notice that your mind has wandered off.
Whenever you notice,
You can just gently guide your attention back to your anchor point.
Reconnecting with the breath.
Feeling the in breath and feeling the out breath.
And on your out breath,
You can use that moment to let go of any tension or stress.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Whenever you breathe out,
Allowing yourself to sink more fully into a state of relaxation and drift to bliss.
Just allowing tension to release and the stillness to permeate.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Getting back to the feeling of the breath,
Noticing your mind and your body in this state of stillness.
Namaste.
