Hello and welcome.
I'm so glad you've carved out this time for yourself today.
This practice is designed to help you settle into the present moment and find a sense of ease through a simple check-in breath.
Whether you are starting your day or you need a mindful reset,
Let's begin by arriving exactly where you are.
Find a position that feels supportive.
That might be lying down or perhaps inviting a comfortable seated position.
If it feels right,
Allow the eyelids to lower or simply find a soft,
Unfocused gaze on the floor in front of you.
We'll start with a micro practice called the check-in breath.
Begin by turning attention toward the breath,
Just as it is.
Now on your next inhale,
Let that happen through the nose for a count of 4,
3,
2,
1.
Hold for a moment and then allow a slow,
Steady exhale through the mouth for a count of 6,
5,
4,
3,
2,
1.
Again,
Inhaling for 4.
Hold and a long,
Slow release for 6.
Inhale.
Hold.
Exhale.
Notice any physical sensations as the breath leaves the body.
Perhaps the shoulders dropping or the jaw loosening.
Now let the breath return to its natural,
Unforced rhythm.
There is no need to do anything with the breath.
Simply observe it as it enters and exits the body.
Just feeling the breath as it happens without trying to change it.
All you have to do is feel it.
As distractions arise,
Simply notice them and gently guide attention back to rest on the natural breath.
One breath at a time.
You don't need to have any particular experience.
Just be aware of the breath.
Observing what's here.
Any physical sensations of the breath.
Any thoughts.
Or any emotions.
Just arriving here.
In this space.
In this moment.
When you feel ready,
Let the eyes slowly open.
And return attention to the room around you.
I invite you to carry the sense of presence and spaciousness with you as you move through the rest of your day.
Wishing you ease,
Vitality,
And space.
Thank you for practicing with me.
