Make yourself comfortable either in a seated position or lying down on your back.
Take this moment to get rid of any final wiggles or fidgets that you need to make.
Once that is complete,
Close your eyes or focus your gaze to the floor in front of you.
Start to shift your awareness inwards towards your body and towards your breath.
It might be the first time today that you have had the opportunity to stop and to notice how you're truly feeling.
Shift your attention towards your breath.
There's no need to change your breath.
Simply observe what qualities of your breath are present.
Does your breath feel deep or does it feel shallow?
Does your breath feel slow or does it feel quick?
Does your breath feel choppy or does it feel smooth?
With your next inhale,
Notice the way that your ribcage and your belly expand.
As you exhale,
Feel your ribcage and your belly contract as you relax.
With your inhale,
Pressure increases within your abdomen,
Within your ribcage.
As you exhale,
That pressure releases.
As you follow the pace of your breath,
I invite you to imagine your breath like a wave in the ocean.
As you inhale and the pressure in your ribcage and abdomen increases,
Imagine this to be the energy of a wave building.
As you exhale and the pressure is released,
Imagine this like a wave breaking towards the shore.
With your inhale,
Imagine a wave in the ocean building.
With your exhale,
Relax into the wave crashing towards the shore.
Inhale,
A new wave is building.
Exhale,
Relax,
Let go as the wave crashes towards the shore.
Continue like that,
Visualizing as you go with each inhale and each exhale for the next few moments.
As you exhale,
Imagine your breath as you relax.
As you exhale,
Relax,
Let go as the wave crashes towards the shore.
As you exhale,
Relax,
Let go as the wave crashes towards the shore.
Now our breath is an anchor that pulls us back into the present moment anytime that we need it.
In moments where you might feel overwhelmed or busy minded,
Know that you can always come back to your breath.
Just by bringing your awareness to the subtleties of your breath,
You might feel a shift in perspective or a feeling of calm.
You can stay with that feeling,
That sensation,
However long you need by just simply focusing on the subtleties and the qualities of your breath.
And hopefully you're able to take that sense of calm,
That sense of grounding with you into the rest of your day.
Thanks for practicing.
