Begin by gently guiding the attention to the breath.
Inhale and exhale gently,
Easily out of the nose.
Inhale and exhale gently,
Slowly out of the nose.
Each inhale received smoothly,
Filling the lungs.
Each exhale released calmly,
Letting the lungs release.
You might envision that for a few more cycles of breath.
Noticing if you feel it anywhere in the body in particular.
With each breath releasing any other muscles that feel tense or stuck.
Releasing the brain and the awareness into each breath.
You might notice the heartbeat if that's comfortable for you.
How it flows just as naturally as the movement of the lungs when you're breathing.
You might notice the heartbeat if that's comfortable for you.
Begin to bring your attention to all sides of the brain and to the lungs.
Begin to move the torso front to back,
Side to side,
Top to bottom.
Like one spacious container for the breath to live and move fluidly.
Begin to guide the attention to the lungs themselves,
If that's comfortable for you here.
All sides,
Front to back,
Side to side,
Top to bottom.
Living easily inside of the torso,
Behind the ribs.
Safe,
Strong,
Spacious.
Let the exhale come out of the nose,
Normally,
Naturally.
Inhale into the lower lungs,
The middle lungs,
The upper lungs,
The lower lungs.
Let the exhale come out of the nose,
Normally,
Naturally.
Inhale into the lower lungs,
The middle lungs,
The upper lungs.
Exhale out of the lower lungs,
The middle lungs,
The upper lungs.
Through the nose,
Inhale lower,
Middle,
Upper.
Exhale,
Upper,
Middle,
Lower.
Inhale,
Lower,
Middle,
Lower.
Inhale,
Lower,
Middle,
Upper.
Exhale,
Upper,
Middle,
Lower.
Keep moving at your own pace.
You can take a breath in between,
Certainly,
If you need to.
You can also practice one at a time,
Maybe focusing first on the inhale,
The lower,
Middle,
Upper lungs,
And exhaling normally.
Or you can inhale normally and exhale out of the lower,
The middle,
The upper lungs.
Whatever is best for you in this moment.
With each cycle of breath,
Guide the attention to all sides of the lungs,
The ribs,
The skin of the torso.
As fluid as a wave,
Like the rise and ebb and flow of the tide.
Keep the eyes calm and relaxed as the breath moves.
Just noticing how the awareness can be as fluid as the breath,
Riding the waves of the breath.
Maybe shifting to other sounds or sensations or thoughts as it naturally does.
And then flowing back without force to the attention around the breath.
Lower,
Middle,
Upper lungs on the inhale.
Lower,
Middle,
And upper lungs on the exhale.
One more time at your own pace.
Inhaling lower,
Middle,
Upper,
Perhaps holding it for a moment at the top and exhaling lower,
Middle,
Upper lungs.
And breathing normally,
Easily,
Gently.
And taking a moment to check in,
Noticing how you feel after this practice.
Noticing any sounds around you or sensations or thoughts.
Letting the attention rest in the moment.
And perhaps the lungs might move more naturally now in all directions.
If it feels comfortable for you to do so,
Place the hands together at the center of the chest.
Let the head fall into the rising chest.
And gratitude for the miracle of breath.
Namaste.
