This is the short practice of coming back to yourself,
And you can do this whenever you take a moment to get still.
You can be standing,
Sitting in a chair,
Or lying down.
Direct all of your attention into this moment,
Noticing the quality of your breath,
If it's full and deep,
Or perhaps shallow.
And notice your body and what's going on inside your physical body.
Begin to take full deep breaths,
Expanding the belly,
Widening your ribcage,
And pulling as much breath in as possible,
Perhaps all the way up into the chest.
And on your exhale,
Release and let go.
Soften.
Inhale fully and deeply,
Exaggerating the belly swelling to begin,
The ribcage widening out,
And pulling the breath into the chest.
On your exhale,
Just a sense of release.
Let go of what it is that you no longer need.
You can do this breath,
Just continue to breathe in this manner.
You can do this breath with your eyes open or closed,
And just get really good about getting very familiar with what's going on with your body.
And just keep pulling the mind back to the now moment of the body and the breath.
That physical sensation of the breath expanding the body,
Especially the ribcage,
On the inhale.
And the release and letting go on the exhale.
Let go of struggling and just pull those deep full breaths in.
And as you do this,
Notice yourself anchoring.
If you're seated,
Perhaps you feel heaviness in the buttocks,
The hips,
And down into the feet.
If you're standing,
Bring your attention right down your legs to the soles of your feet.
Nice and heavy,
Weighted,
Anchored feet.
If you're laying down,
Feel the whole of the back body beneath you.
Keep breathing deeply as we all take our attention and focus it for a few breaths right at the feet.
This pulls the attention away from the thinking mind.
So the more you can get curious about what the feet feel like in this moment,
The more effective this practice is.
Full,
Deep,
Complete breaths in and out.
Breathing in and out through the nose.
And then we come to the C-step of anchor,
Bringing the hand,
One hand to the center of our chest,
Pulling the attention there,
Pulling the breath there,
And just breathe deeply into this space.
Getting that sense of the heart space and pulling the breath as if your nose were right where your hand is located.
And as you find this space,
Let go of your breath and feel the pulse of your own heart.
Noticing any shifts from the beginning of our practice.
Letting go.
Thank you for practicing with me today.
