I want to invite you to get nice and comfortable,
However that looks and feels right for you today.
There is no rules here,
So just make it your own.
Just make sure that you're honoring what your body actually needs right now.
Seeing if you can become 1% more comfortable.
Awareness isn't always comfortable at first,
But it is always clarifying.
It shows us what is real.
And once we see clearly,
We're no longer operating in the dark.
So a simple way to increase our awareness is through the breath.
And most of us breathe more shallowly than we realize.
When we notice the breath,
It naturally deepens and softens and also steadies.
Awareness is not something we force,
It is something we return to.
So today we'll reconnect with the body's quiet intelligence through breath and presence.
So inviting your body to settle in here.
Allowing your shoulders to drop slightly.
And when you're ready,
You can soften your gaze or close your eyes.
And let's begin with a balancing,
Grounding,
Box breath practice.
So I will guide us through this practice.
We will simply breathe in for a count of four,
Hold it for a count of four,
Breathe out for a count of four,
And hold at the bottom for a count of four.
So as you're ready,
Let's take a deep breath in to begin.
Breathing into the belly as it expands like a balloon.
And breathing out through the mouth with a sigh.
And we'll inhale for two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale.
Hold.
And I'll invite you to do seven more rounds at your own pace.
And for the final round,
Feel free and extend the inhale and the exhale,
Allowing it to feel luxurious for you and spacious.
And as it's complete,
You can shift your attention to observing the breath without changing it.
Where do you feel the breath most clearly?
The nostrils?
The chest?
The belly?
Let your attention rest there.
And if the mind wanders,
As minds do,
Return gently to the inhale and the exhale.
No judgment,
Just noticing.
Awareness is not analysis.
It's simply recognizing what is here.
And I'll invite you to move your awareness slowly through the body,
Beginning to notice your jaw.
And your shoulders.
Your hands.
Your belly.
Your legs.
And your feet.
Noticing if you can soften five percent more.
Not fixing anything.
You're meeting what's here with clear and steady attention.
Awareness itself is regulating.
And as you continue to breathe,
Notice the rise and fall of your chest.
The subtle movement in your belly.
The weight of your body supported beneath you.
The temperature of the air.
The space around your heart.
Awareness is freedom.
Breathe that in.
And this is the art of coming home.
And when your mind wanders,
That is okay.
That is human.
Simply return to the inhale,
Life entering you.
And the exhale,
Body softening.
Inhale,
Life entering.
Exhale,
Body softening.
Exhale,
Soft.
No judgment.
Just allowing.
Each breath is a tiny choice.
A choice to return.
A choice to be here.
A choice to notice what is true inside of you.
Awareness creates options.
It opens space.
I'll give you some time here to just breathe and be with yourself.
Letting yourself be breathed.
Nothing to achieve.
Nowhere to get to.
And for these last few breaths,
Notice if they can feel delicious.
If you can relish in how good they feel.
Awareness is the bridge between where we are and where we're going.
It helps you to notice your needs before burnout.
To catch anxious thoughts before they spiral.
To recognize your gratitude before rushing past it.
To honor your body before ignoring its cues.
To return to truth before reacting from fear.
Awareness is the doorway into spaciousness.
The space where choice lives.
Today,
You're practicing choosing presence.
Take a deeper inhale.
And sigh it out.
Beginning to move your fingers,
Your toes.
Give your body the movement it craves.
Placing a hand on your heart if that feels supportive.
Acknowledging yourself for choosing awareness today.
For choosing clarity.
Awareness is always available.
And each moment you return to it,
You realign with yourself.
Gently becoming aware of the sounds around you.
The smells in the air.
And gently beginning to flutter your eyes open as you're ready.
Continuing to be aware as you do so.
Until next time,
Take good care.
