I invite you to find a quiet,
Comfortable place where you can sit in a quiet space in a comfortable way.
Take a normal breath,
Breathing in and out through your nose,
Then invite your breath to deepen,
Allowing your chest and lower belly to fill and expand,
Then breathing slowly out of your mouth,
Finding a full release of the air,
Again breathing in slowly through your nose,
Feeling the inner expansion,
And breathing out completely through your mouth,
Sensing the deep breathing,
Inhaling fully and deep breathing,
And exhaling out your mouth.
As you continue to breathe like this,
Tune into the rhythm of your breath as a source of steadiness.
Notice how focusing on your breathing helps your mind disengage from any stressful thoughts,
Almost as if you are turning down the volume of your inner dialogue,
So that you can tune in to your breath,
Keeping this awareness,
Breathing in and saying to yourself,
Breathing in,
Breathing out,
And saying to yourself,
Breathing out,
Letting your mind rest with these words and sensations,
As you feel the rhythm of your breath.
Taking one last cycle like this,
And then just taking a moment to rest with awareness of how you feel,
Noticing the steadiness that you've created in your mind and your body,
And maybe committing to take this feeling of steadiness with you back into the rest of your day.
As we conclude our practice and this lesson,
I thank you for your presence and your practice.
