So great,
I'm so happy this is working.
Okay,
So back into another meditation.
You can just come back into your seat.
Again,
Taking these first steps into meditating,
Taking the seat,
Resting your hands,
Closing your eyes,
And drawing your attention inward.
It's even enough to do this much,
To remind yourself that there is another state of being that you can be in.
As you practice more and more,
You'll start to build a body and nervous system memory of this state.
So even just these little pauses of coming to a seat and closing your eyes will help to turn your attention to a more peaceful place.
And so with this first breath that we worked with,
You begin by tuning into how you're breathing just naturally right now.
And then ever so gently without effort,
You just start to lengthen and even out the inhale and the exhale.
So you can really come into this super easy and just sweetly sense into your own breath,
Breathing in and breathing out,
And just beginning to lengthen and even out that flow.
And this is just enough to start to balance your system.
And if you feel like you've got it in a nice even pacing,
Then you can let that go.
And then again,
Just sit and let your breath return to normal without engaging the practice and just see how it's shifted and see how your body and your mind has shifted.
And now we'll do the longer inhale and the regular exhale.
So just take your breath in through the nose and then out and extend the inhale and then a regular exhale.
And do that three or four times.
And then let that go and just sit again,
Breathing,
Let the breath return.
So now you're gonna do the one that doesn't come quite as easy,
But just let it be kind of playful and maybe even exaggerated.
So you're just doing a regular inhale and then a long,
And then just a regular inhale and just do two or three of those.
And then again,
You let that go and you just allow the breath to return to whatever state now it'd like to be in.
And then just see if you can sense into that stillness that you've created by doing this breath practice.
And if you'd like to,
You can take a deep breath into the stillness and relax even more.
And then just sit still in that nice peacefulness.
And then you can just deepen your breath a little and expand back into your body and bring yourself back out when you're ready.
You can absolutely stay sitting in that stillness and that meditative state for as long as you feel like once you've gotten into it,
Keeping the breath sweet.
And as you sense into that stillness,
Again,
You can breathe into it and relax even deeper into it if you like.
If you see anywhere in your body or in your being that would like to let go or relax,
You can just let it.
And now that you've had this nice experience,
You can bring yourself out.
And when you do open your eyes,
Just let your vision be nice and soft.
