Welcome.
Wherever you are,
However you're sitting or standing,
That's fine.
You are the highest authority here.
Skip anything that doesn't feel right.
Keep your eyes open if you'd rather.
And stop anytime.
Let's land on the breath now,
Wherever it is,
Right now,
Without judgement.
And then let's just breathe from wherever you are.
Find your out breath.
And follow your out-breath now,
All the way to its natural end,
To that little space,
That pause at the end of the out-breath.
And then simply yield to the in-breath,
Letting it arrive on its own.
All the way to the top to its own small pause.
And notice in your own time how the out-breath might be a little longer than the in-breath.
No pressure.
Just however that comes in for you today.
Once more in your own time,
Following the out breath all the way.
To the pause.
Yielding to the in-breath,
The pause at the top of the in-breath and letting go again.
And feel whatever is supporting you right now,
The ground,
The chair,
The wall at your back.
Let it take a little more of your weight than you were letting it take a moment ago.
And bring your attention now to your hands,
Just notice them,
Warm or cool,
Still or restless,
However they are,
No need to change anything.
If it feels available to you.
Let your shoulders soften just slightly away from your ears.
Next we move towards the throat and jaw.
If focusing here feels uncomfortable at all,
Feel free to keep your attention on the weight of your hands instead.
If it feels okay,
Sensing a small softening here at your throat,
A little opening.
And notice your feet.
Or the base of your body wherever it meets the ground,
Solid,
Supporting you exactly as you are.
Notice anywhere else in your physical body that feels like it could settle or soften in this moment.
And for the next few breaths,
There is nothing for you to do and nowhere else you need to be.
And when you're ready,
No rush at all.
Small wiggle in your fingers,
In your toes.
A slightly deeper breath.
And let your eyes open or refocus however it feels natural.
And thank yourself for taking this moment here.
And thank you for practicing with me.
