We will begin this breath practice by first getting into the body.
However you're seated,
Whether it's cross-legged or in a chair or on a cushion,
Begin to softly rock from side to side with the movement originating at the hips.
Left and right.
Let the intention of this movement just be to explore.
Find any places that feel real good and juicy in the body or perhaps finding the places that need a little bit more love.
Left and right.
Letting that left and right morph into a front and back.
Letting out the pelvis to tip forward and then backwards in space.
Finding whatever organic movement you'd like from here.
Softly.
Easefully.
Letting in a gentle neck roll,
Let the chin drop towards the chest and let the ear drop to the shoulder and chin towards chest,
Ear to the opposite shoulder.
Gentle neck rolls if it feels good.
The chin can tip up towards the sky and head can rest back.
Slowly closing the eyes if you haven't already.
Removing that visual layer of stimulation so that you may turn inward,
So that you may turn towards the truth,
Towards that eternal quality inside you,
To the witness,
To the observer of it all.
Inhale sends length through the spine,
Crown reaches up and away from your core.
Exhale roots you down into the ground.
Body softens.
Breathing in,
Low belly expands on the inhale,
Breathing down.
Exhale,
Belly softens.
Exhale breathing in,
Breathing down into the belly.
Exhale the body finds release.
I'm going to begin counting breath cycles for you,
But I'd like for you to remember that you're always in choice.
You can choose to breathe along with the pattern that I offer,
But if you find that it's not serving you,
You can release it at any time and return back to your natural cycle of breathing.
Either way,
I invite you to make this a practice of observation.
Observe exactly what it feels like to decide what it is that you need.
Let's begin.
We're going to bring all the air out of the body and begin breathing in for four,
Three,
Two,
One,
Out four,
Three,
Two,
One,
In four,
Three,
Two,
One,
Out four,
Three,
Two,
One,
In four,
Three,
Two,
One,
Out four,
Three,
Two,
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In four,
Three,
Two,
One,
Out five,
Four,
Three,
Two,
One,
In four,
Three,
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One,
Out five,
Four,
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Out five,
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Letting go of any control to the breath cycle,
Allow your body to find its natural rhythm.
Give you a few moments to observe anything coming up.
Notice any fluctuations in the physical body,
In the mental body,
In the emotional body,
Or in the breath body.
Whatever you find,
Know that it is temporary and it is true only for this moment.
And if you take the time to look again,
It could likely be different.
Anchoring back into the body in space,
Feel your root,
Your hips and legs and feet,
An awareness of the physical body moving up the torso to the shoulders and arms and skull.
Placing an open palm over the heart space,
Perhaps feeling the warmth of the body,
Or maybe the pulse of your heart drum.
Offer a moment of gratitude to this physical vessel,
To this body that you get to be inside.
Thank you,
Body.
A moment of gratitude for the breath that fills and animates this body that brings oxygen to each and every cell.
Thank you,
Breath.
And a moment of gratitude for the witness inside,
For the observer,
For that eternal quality that somehow exists within the limits of time and space.
Thank you,
Witness.
Thank you,
Consciousness.
Yes,
Thank you,
More please.
Yes,
Thank you,
More please.
Yes,
Thank you,
More please.
Peace,
Peace,
Peace.
