And exhaling,
Finding the breath in that body.
Where is it this morning?
Your nose,
Right nostril,
Left nostril,
Elbows are inhaling.
Maybe allows a few next exhales to be through your mouth.
Noticing the warm air coming out of your mouth,
The muscle of your jaw working in a different way.
Imagine as you blow out air this way you're kind of pushing away negativity.
And as you inhale,
You bring in that acceptance of being here right now with your breath.
When you're ready you can resume breathing normally through the nose.
And then moving the focus maybe on the breath around your chest.
Maybe it's easy to pinpoint around your ribs,
On each side of you,
Or on your thorax just above your chest,
Your breast line.
Could you take a little pose at the top of the next inhale?
Just an instant and then going back to exhaling.
And repeat that maybe five times inhaling,
Finding a little pose,
And exhaling before it becomes stressful to not have hair.
Maybe three more like this.
So and then slowly bring attention to your exhale into the length of that exhale.
How many seconds is it?
So you're not changing it or anything you're just noticing how many seconds it is.
And as I mentioned if your mind distracts you or your body hates you,
You can open the eyes,
Look around you,
Take note of what you see,
And just simply close your eyes again and try to find the way toward your breath once more.
So could you maybe invite your breath exhale to be maybe two seconds longer?
See if that feels all right and if it does stay with that for a little while.
So maybe taking that breath down toward your belly if you've not done that yet.
You could place a hand there on your belly button.
If finding the breath in the belly is really hard you can also stay at the chest or move to the nose.
We'll try for a while to notice your inhale and your long exhale there.
Notice any controversy your mind may be playing with.
Not letting you peacefully stay where you are and observe your breath,
Taking you away with thoughts and actions that you're missing on.
Tell yourself that for this next moment there is really about nothing else to do but be with yourself and see if that helps.
And now for the next moment,
Pick the place in your body that you delight into breathing.
Stop focusing on the length of anything,
Just pay attention to the simple fact of inhaling and exhaling,
The simple chain reaction that happens with each breath.
And for the next moment,
Notice your whole body and decide to send your exhale into any place of tension.
Be curious and maybe start by your head.
Is there any tension on your face,
Any muscle around the eyes,
Around the jaw,
The mouth that is tight and that you could let go off a little bit more?
What about your throat?
What about your shoulder and neck?
What about your arms,
Your elbows,
Your hands?
What about your fingers?
Can you let go?
Yeah,
Maybe you're noticing and moving because it's uncomfortable.
What about your chest,
Your belly,
Your hips,
Any tension there?
Micro moving your pelvis if need be.
And your legs,
Any tension anywhere,
Your knees,
Your calves and feet,
Your toes.
And imagine that the next few breaths you inhale through the top of the head and exhale,
Drown down down towards the sole of your feet.
And you're releasing tension as you go.
A nice inhale with your nose.
Long exhale through the nose but traveling through the whole body and releasing any tension.
Any source of discomfort can be noticed and held with patience and care.
If there is any place of such that is painful,
Feel free to place a hand there to direct your breath around your loving kindness around it.
And just before we end this practice today,
Pay attention to the way your mind is feeling,
Your whole body,
And your emotions.
Any word coming up that you could lather your sensation,
Emotion with.
And when you feel complete,
Let's open our eyes.
