Let's begin by taking a moment to just settle your body into a comfortable position.
It can be standing,
Sitting,
Or laying down.
Just inviting a sense of ease and relaxation into the body.
Feeling comfortable with the attention on your awareness and alertness to the physical sensations of your body.
When you feel the weight of your body on the ground or your chair,
The points of contact with the earth or whatever is underneath you.
Noticing the sounds around you move through your ear.
Noticing any smells.
Bringing awareness to the sensations of breathing through your nose.
As you breathe,
See if you can relax your belly and your chest.
Seeing if you can loosen any tension,
Softening any tightness,
Allowing yourself to breathe full,
Deep breaths.
Inviting a sense of ease into your belly and chest as you let go of any tension.
Dropping your shoulders,
Softening your hands,
Muscles of your face.
Just feeling a sense of ease as you breathe.
Noticing the physical sensations around your body.
What does it feel like to breathe in this moment?
The sensations of each inhale and exhale.
Today we are going to practice three mindful breaths.
Begin by taking a slow,
Gentle inhale.
Resting your attention on the sensation of air passing through your nostrils.
Filling your chest and abdomen.
Notice the inhale ends and shifts back through the gentle exhale.
Notice the sensations in your body as air passes back out.
Rest for a moment and begin again.
Long,
Slow inhale.
Directing your attention to the sensation of the air as you breathe in.
And a long,
Slow exhale.
Noticing the sensations as the air passes out.
Noticing air move in and out.
In,
In.
Wonderful.
What did that feel like?
If you had to describe the sensations of breathing in these moments to someone,
How would you describe it?
What was the temperature of the air?
How long was each exhale?
Was there a sense of ease?
Or a sense of trying to do it right?
What was that experience like for you?
Over time,
You'll be building your concentration as well as your sense of kind curiosity,
Where you're able to stay present with a sense of openness.
Noticing all the physical sensations as well as how your mind relates to your experience.
So don't worry if you feel like you didn't get this right or if you felt like it was boring.
Those are completely natural reactions.
But if this provided a sense of ease for you,
I invite you to try this again and again.
In the coming weeks,
We'll be exploring different ways of bringing mindfulness to the breath as well as the body to build an embodied awareness,
Sense of confidence,
And also a kindness for yourself and others.
