Hello,
My name's Billie.
Thank you for joining me today as we take some time to turn away from the external world and turn in,
Spend some time bringing our awareness into our bodies and into our breath today.
So take a moment to get comfortable in the space that you're in.
Close your eyes now or bring them to a soft gaze.
Drop down your shoulders.
Release the tension away from your jaw now.
Really ground down.
Breathe in and out in your own natural rhythm.
Bring your attention to the breath as it flows.
Feel it coming in through your nose,
Down into your lungs.
Notice how your belly expands as the air fills up in your tummy right now.
As the belly begins to fall,
Feel that air flowing back up into your lungs and fall out through your nostrils.
Or maybe it's coming out up through the back of your throat.
How does the inhale feel different to the exhale?
What things do you notice?
Bring your awareness to that right now.
Begin to let go of the noises around you.
Maybe you notice them but you bring the attention back to your breath.
Continuing to breathe in your own rhythm,
In your own way.
Try not to alter anything that you're doing.
Observe anything that may be floating through your mind now and accept without judgment.
Your mind may begin to wander but simply notice.
Try to observe as neutrally as is possible.
Practice letting go of that thought as if it is a cloud floating across the sky.
If a thought begins to come along,
Imagine attaching that thought to a cloud and then watch it leave.
Watch it float past you as you turn in,
Come back to your breath.
Remembering your breath is your anchor.
You can come back to it again and again.
It is always there for you but noticing is the richest part of any learning journey.
With this knowledge,
You can strengthen your ability to detach from your thoughts and mindfully bring your awareness back to your breath.
Bring yourself back to your breath.
Feel those inhales.
Really feel into those exhales now.
Give it your full attention.
Allow yourself to be completely with your breath as it flows in,
In.
Today's breath awareness practice is about surrendering to your breath.
Sometimes the pull is to alter the way we're breathing for a specific outcome or emotion that we may be feeling right now but at other times the pull is to surrender.
Just be aware,
Be with yourself,
Present moment and let that breath guide you.
Remembering the breath always goes to where it is required in your body.
As you breathe in this way,
You may notice physical changes in your body.
Maybe some tingling,
You may begin to feel light-headed,
Maybe other feelings arise,
Emotions such as happiness,
Frustration,
Sadness or overwhelm.
Acknowledge whatever is coming up for you right now.
Notice where your mind goes but remember to do so without judgment.
Acknowledge and let that thought or feeling float on by.
Back to your breath.
Where can you feel that breath flowing?
Down deep inside your belly,
Traveling up or down through your lungs and then noticing where that breath is traveling up in your nostrils or out through your mouth.
Follow that breath as it moves.
Be present with your breath.
Guide your awareness back to your breath.
Breathing in and out in a way that feels comfortable to you and if you notice any noises in the space that you're in,
Thank them for showing up for you right now.
But turn away,
Back into the present moment,
Back to your breath.
No judgment,
No questions,
Just grounding down in the space that you are in.
And as this practice comes to an end,
Slowly allow your attention to expand away from your breath.
Notice your body,
Take a quick scan.
How is your body physically feeling in this present moment?
Has the breath traveled to a space within you?
Can you feel the tingling in your fingers or your toes?
Start to move them now,
Bringing some energy back into your body.
Now start to look beyond.
Without opening your eyes,
Notice what's going on in the room around you.
Are there any noises that you notice or an energy that you feel surrounding you now as you begin to bring yourself out from your breath and back into the present space around you now?
Go slowly and take your time.
If you're laying down,
Maybe you bring your knees up to your chest or spread your arms up into the air and take a wide stretch right now.
Whenever you're ready,
Gently blink your eyes open and come back into the space that you are in.
Remember that the breath is always with you.
Use it whenever you need to bring you back to the present moment and to strengthen attention.
Thank you for joining me today and I hope to see you soon.
