Welcome,
My name is Mish and today I'll guide you through a short breathing practice,
Bringing you back to your body and presence.
Find a comfortable place to lean into this practice.
Settle down and let's tune in with three long breaths.
Deep inhale through your nose and a releasing exhale through your mouth.
Open your jaw wide.
Let go of the tension.
Inhale through your nose.
You are here.
Exhale through your mouth.
Maybe let out a sound of release.
And again,
Inhale and exhale.
Straighten your spine,
Open your heart,
Tuck in your lower ribs and lift the corners of your mouth into a micro smile.
If it feels comfortable,
Close your eyes now and bring the focus on your inner gaze on your breathing.
Let it be a little longer,
Slower and deeper than usual breath.
Inhale,
Expanding the abdomen,
Activating the diaphragm,
Expanding the rib cage all the way to your collarbones and exhale through your nose.
Chest drops,
Diaphragm relaxes and abdomen gently contracts back.
Now focus your attention on your body.
What sensations can you track?
Do you feel warm,
Cold?
Is something pressing or tingling somewhere?
Are you comfortable?
Maybe you need to move,
Scratch,
Stay with anything that arises.
You're safe.
Impulses come and you consciously let them flow through.
You remain in your innate power.
You breathe.
What emotions do you feel coming to surface?
Maybe it's a sense of inner calm and maybe it's impatience or an urge to move on with your day.
Whatever you're feeling,
Name it,
Stay with it and let it move through you.
Where is your mind now?
Thoughts come,
That's what they do.
Our goal is not to make them disappear.
Instead we notice them and choose not to engage with them.
Let the train pass and know you're not missing anything.
And if you do get caught up in a story,
Redirect lovingly your focus back to your breath.
Long,
Slow,
Full breathing,
Welcoming any bodily sensations,
Emotions,
And thoughts that arise without judgment or engagement.
You are safe to feel.
You are here.
With your next inhale,
Return to the space around you and find a moment when this practice comes to completion.
Try to find moments during the day when you will consciously connect to your breath again and for a moment,
Observe how your capacity to choose where you direct your thoughts changes.
Thank you for co-creating this space with me.
Namaste.
