Hello my friend,
Welcome to this short practice for gentleness and peace.
Find a comfortable seat and just sit nice and tall.
Adjust your posture so that the crown of your head is over the base of your spine.
Let your belly relax,
Let your face relax and allow your eyes to gently close.
And just begin by taking three slow,
Smooth,
Deep breaths.
Be aware that as you deepen your inhalation your spine grows taller.
Your spine grows taller on the in-breath and your body relaxes on the breath out.
Allow your breath now to return to its natural rhythm and bring your attention to the movement of the breath.
Allow your awareness to settle in to that space where you can perceive your breath moving,
Where your sinuses and the back of your throat meet.
As your mind settles into that space you can begin to perceive the subtle sensation of the breath softly moving back and forward like a gentle wave rising and falling,
Ascending and descending.
If your mind wanders just notice it,
Relax and gently bring your attention back to the sensation of your breath in that space.
As your mind becomes quieter notice how your breath becomes more subtle,
More even and more relaxed.
Allowing your awareness to gently rest on the sensation of the breath moving in and out.
Gradually as your mind becomes more quiet and more internal the breath will slow down.
In time you will experience the joy that arises from present moment awareness as if there's nowhere else to be.
You will start to realize that peace and healing and everything we look for in life is available in this moment now.
Continue to gently watch the movement of the breath.
In the last stage of the practice you will begin to notice that you have less and less desire or need to breathe.
There will arise a spontaneous pause after exhale before inhale.
Welcome it.
The pause between exhale and inhale is the pause between thoughts.
This pause is a window to the divine,
To boundless joy and lasting peace.
Allow yourself to soak into those pauses for the next few moments.
Gently bring your attention back to your breath and take three slow smooth deep breaths to bring you back.
Now place one hand over your heart and the other on top and breathe deeply into that space now,
The space of the heart and bring to mind someone or something that you are grateful for today and acknowledge your blessing.
Take a deeper breath in now and feel the love that you experience nourish your every cell and then send it outwards with the exhale gratitude and healing flooding the world around you.
When you're ready you can gently relax your hands down and open your eyes and find your way back.
Thank you so much for coming to your practice my friend.
Namaste.
