Beginning by making sure our body is in a good position to breathe.
Making sure that the spine is long.
Shoulders are soft.
Jaw is unclenched.
Abdomen is soft,
Moving effortlessly with the cadence of your breath.
And now bring your awareness to the tip of your nose.
Feel the cool air moving into your body at the tip of the nose.
And the warm air leave your body also at the tip of the nose.
If the mind wanders,
That's okay.
But just bring it back to the tip of the nose.
Noticing where the breath goes as you inhale.
Does it fill up your belly,
Your chest,
Your throat,
Or maybe all three.
Noticing what areas naturally soften on the exhale.
Physically feeling the body breathe.
The gentle expansion and contraction of the body with each and every inhale.
Noticing that same rhythm with each and every exhale.
Keeping your awareness with your breath.
If thoughts or ideas or sounds or anything from the outside world is coming in,
You can acknowledge it and just let it continue to move on.
Maybe visualizing that you're in a little bubble,
A quiet little space where only you and your breath exist for the next few minutes.
Following your breath now.
On the inhale as the cool air moves in through the nose,
Across the sinuses,
Down the throat to the expanding lungs.
And then exhale,
Feel that process naturally reverse itself.
The lungs gently contract as the breath moves up the throat,
Across the sinuses,
And out of the nose.
Following this pathway,
Feel the breath dance in the body traveling from the nose to the lungs and then back out from the lungs and out the nose.
Following your breath,
Moment by moment,
Air moves in and then out of the nose.
The air moves out.
Noticing the quality of the breath.
Is the breath low and slow or is it more shallow?
Can you make that breath a little bit richer,
A little bit deeper?
Inhaling completely and exhaling entirely.
Not in a forceful way,
But just in a way where it feels as if you're taking a full breath cycle.
Not cutting anything short on the inhale or exhale.
Staying with your breath.
Just allow yourself to enjoy the sensation of breathing.
The act of nourishment as it moves in and out of the body.
To breathe is to be alive,
To bring energy and vitality nourishment to yourselves.
And so for the next 30 seconds,
Allow yourself to be fully immersed in the sensation of breath.
And now taking a big,
Deep breath in through the nose and open mouth exhale,
Sigh it out.
Opening the eyes and returning to the here and now.
And concluding your quick reset meditation.
Great job.
Thank you so much for joining me today.
