Hello,
And welcome to your morning practice.
Before we begin,
Please remember that breath practices can bring sensations or emotions to the surface.
Practice at your own pace,
And if at any point you feel uncomfortable,
You're welcome to return to your natural breathing or pause the practice altogether.
Let's begin by settling into a comfortable seated or standing position.
Allow your spine to be upright but relaxed.
Let the shoulders drop away from the ears,
Soften the jaw,
The face,
The hands.
Bring your attention to your body as a whole.
Notice areas that feel tense,
Busy,
Maybe you feel tight or even numb,
Or maybe just grounded and rested.
Common places include shoulders,
Neck,
Jaw,
Or lower back that can feel tense.
You don't need to change anything at this moment.
Simply notice what's present.
Now begin to notice your breathing as it moves naturally in the body.
No effort,
No control,
Just notice the breath that is already here.
Begin to scan from the top of your head all the way down to the toes.
Notice where you feel any tension or tightness again,
And this time,
Simply bring a soft breath into any area that comes forward.
Deepen your breath into this space and let it go.
Let's try another one.
Breathe into the area that you're noticing any tightness or tension and then let it go.
One more round like this,
Noticing where you're holding any tension.
Breathe into that space and simply let it go.
Again,
Coming back to your natural breath,
Just noticing the quality of your natural breath,
Moving in and out of the body.
Now let's move into more of a rhythm.
Just listen to the sound of my voice,
The sound of my breath,
And this is designed to help us release any tension or tightness that we've noticed in the first part of this exercise.
Let's begin.
Breathe in through the nose.
Exhale through your mouth.
Now sip in through a straw.
Then exhale through the nose.
Simply breathe in through the nose,
Filling the belly.
Exhaling through the mouth.
Sipping through the straw.
And then exhaling through the nose.
Mouth.
And then nose.
Exhale.
Now release the technique completely.
I want you to breathe in through the nose and simply hold the breath here for 10,
9,
8,
7,
6,
5,
And just allow yourself a pause here.
Moving into our second exercise.
We're breathing in through the nose,
Filling the lungs,
Filling the belly about 80%.
Imagine another 20 into the heart center,
Chest.
And then let it go through the mouth.
So breathing in about 80% capacity into the belly,
Lungs fill.
Then 20 into the chest,
A bit higher up.
And then let it go through the mouth.
Only a few rounds here.
We're breathing into the belly,
80%.
Imagine another 20 into the lungs,
Heart.
Then we let it go through the mouth.
Two more rounds breathing.
Allow the breath to return to a natural rhythm.
Take a moment to notice how the body feels.
How the quality of your attention feels compared to when we began.
And before you move on with your day,
Let's set a simple intention for how you want to show up.
Maybe just repeat it at your mind's eye.
And if you have no intention,
That's also fine.
Sometimes it's easier to move through the day just with a little more clarity.
When you're ready,
Begin to open the eyes.
Maybe wiggle the fingers and toes.
Become acquainted again with the space that you're in.
And have a beautiful day.
