I'll invite you to start this practice by making any movements or adjustments to your posture,
Taking any stretches that feel like they would be helpful right now.
Then allow yourself to find a posture that feels comfortable for you,
And that might feel comfortable for about the next 5 minutes.
You might be comfortable seated,
Standing,
Or lying down.
Next I'll invite you to just take in the room around you,
Looking around at the different shapes,
Colors,
And textures.
You might choose to keep your eyes open and focused on one spot during this practice,
Or you can close your eyes.
And to get started,
You might find it helpful to take a big deep cleansing breath,
The biggest breath you've taken all day.
In and out.
We're going to practice a 1 to 2 ratio breath for just a few minutes together.
If at any point this feels uncomfortable for you,
Or you need to stop,
That's okay.
You can let your breath return to its natural flow,
And just do your best to rest your attention there.
Together let's breathe out,
And we'll breathe in for a count of 3.
1,
2,
3,
And breathing out for 6.
2,
3,
4,
5,
6.
Good.
In,
2,
3,
And out.
2,
3,
4,
5,
6.
Inhaling 2,
3,
And exhaling 2,
3,
4,
5,
6.
Breathe in 2,
3,
And out 2,
3,
4,
5,
6.
Try to continue for a few moments on your own.
Counting your inhales,
And your exhale.
If your mind wanders,
It's okay.
It's completely natural to get distracted.
All you have to do is bring your attention back again to your breath.
Inhaling 2,
3,
And exhaling 2,
3,
4,
5,
6.
Breathe in 2,
3,
And out 2,
3,
4,
5,
6.
1,
2,
3,
And breathing out for 6.
2,
3,
4,
5,
6.
Good.
In 2,
3,
And out 2,
3,
4,
5,
6.
One more cycle on your own.
Good.
And now just let your breath return to its natural rhythm.
