The breath can be a powerful ally as we seek to create a place of peace and calm within.
It is with us every day of our life,
Quietly nourishing us as we go about our daily routine.
Let's use the power of the breath to help us instill a sense of calm,
Tranquility,
Equanimity in our mind and body.
Take a moment to sense into your body and allow yourself to settle into stillness.
Perhaps you're sitting in a chair with the soles of your feet planted on the earth.
Perhaps you're sitting on the floor with a cushion beneath your seat.
Invite your hips and legs to soften and relax,
Releasing down towards the earth.
Reach the crown of your head to the sky and feel your spine lifting and lengthening.
Let your shoulders gently roll down your back,
Soften around your eyes and relax your jaw.
Close your eyes or find a soft,
Receptive gaze to the earth.
Take a deep breath in through your nose,
Release through the mouth,
Letting go.
Another deep breath in and then let it go.
One more deep breath in,
Filling the belly,
The lungs,
The chest,
Pause at the top of the inhale.
Feel the sensations of fullness and then release and let it all go.
Allow your breath to return to its natural rhythm.
Feel it rise and fall,
Ebb and flow.
Notice the quality of your breath.
Is it deep or shallow,
Steady or rushed?
Welcome the breath in whatever form it takes and simply notice how it feels moving through your body.
Draw your awareness to the tip of your nose and notice the sensation of the air moving through your nostrils.
Maybe there's a coolness as you draw the air in,
A warmth as you softly let it go.
Move your awareness now to your upper chest and your upper back.
Feel into the rise and fall of your body as you breathe.
Draw your awareness to your lower belly now and notice what you find when you arrive,
Full or empty,
Discomfort or ease.
Invite the muscles of your belly to relax and soften and feel the breath begin to move into that softness.
Feel your belly rise and fall,
Expand and soften with each breath.
Notice when your attention drifts away and invite it back to the breath.
Let your breath be an anchor that tethers you to the present moment.
Let it bring you back time and again as you drift away into thought.
The breath is our constant companion.
It is our friend and ally,
Helping us to connect to the present moment and to cultivate a calm and focused awareness so that we can fully experience all the possibilities this moment has to offer.
The breath is there for us,
Anytime,
Anywhere,
Inviting us back to the present each time we drift away.
Take a deep breath in and then softly let it go.
Let your eyes begin to flutter open as you slowly return to the room.
Notice how you feel.
Let the sense of peace and tranquility that you've created guide you through your day and may it be of benefit to all those you encounter.
