So we'll begin this practice by sitting up tall,
Creating a long spine,
Softening the shoulders,
And if it feels good,
Closing down the eyes.
And just take a moment to come to stillness and connect with your breath.
Just by bringing your awareness to the natural rhythm of your breath.
We'll begin just by noticing the inhales and the exhales,
Making note of how it feels today,
And where you feel the breath most in your body.
And now we'll begin our resonant breath practice.
We'll begin by exhaling all the air out of our lungs,
Then we'll inhale for a count of five,
Four,
Three,
Two,
One.
Exhale for five,
Four,
Three,
Two,
One.
Again,
Inhale five,
Four,
Three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Continue with this.
Inhaling for a count of five,
Exhaling for a count of five.
Really taking your time.
You could even extend it to six and six if that feels more natural to you.
And when we're breathing at that rate of five or six seconds per inhale and exhale,
That's how we'll reach that five or six breaths per minute.
Continuing with this pattern.
If it's possible,
Maybe slowing it down even a tiny bit more.
And just keep going at this pace,
Smooth and steady.
Allowing that breath to move like a gentle wave,
Rising for five,
Falling for five.
Just breathing in and out.
And if your mind wanders,
That's okay.
Just bring it back to the breath every time.
Bring it back to the rhythm.
And we'll do this breath for about 30 more seconds.
Really taking your time,
Inhaling for five,
Exhaling for five.
And now let go of the counting and just allow your breath to return to its natural rhythm.
And just notice how you feel.
Maybe notice the space,
The stillness,
The sense of ease.
Just be present with how you're feeling right now in this moment.
And taking a big,
Deep breath in through the nose.
And open mouth exhale,
Sigh it out,
Letting go.
Opening the eyes and closing your practice.
Thanks for being here today.
