Find your way to a comfortable seat.
And that could be in a chair,
On the couch,
Sitting upright in your bed,
Or if it would feel best for your body today,
Take a reclined position on the floor or on your mat.
And once you're seated in a comfortable fashion,
Go ahead and close your eyes.
With your eyes closed,
Place one hand on your heart and one hand on your belly.
And channel your focus right there.
A moment of gratitude for the simple presence of your breath that you can now feel and hear move through your body.
Nothing to change,
Nothing else to do.
Just relax and breathe.
Notice not only where your breath is right now in your body,
Whether it be your throat,
Your chest,
Your belly,
But also how long it is.
And if there's any differences in length,
Tone of your inhale versus your exhale,
Just notice.
Without rush,
Without force,
Start to count your inhale.
And allow your exhale to mirror that same count.
Let your breath be underneath your palms as well as the sides of your body,
The back of your heart.
Let your body just relax,
Be at rest,
So that all energy,
All focus,
Can be on your inhale and your exhale.
As best you can,
Let your mind be quiet.
Each time it floats to plans or preoccupations,
Let your breath become bigger,
More influential.
Breathe in.
Breathe out.
Breathe out.
Let your breath be focused more on the space underneath your palm.
Allow your breath to be focused more on the space underneath your palm.
Let your breath grow,
Expand,
Shed light in this region.
With a loving heart as our background,
All that we attempt,
All that we encounter,
We'll breathe more openness and more ease into it.
Draw a breath in.
Let it go.
Begin to recite inwardly the following phrases and direct them towards yourself.
Let the words penetrate past your skin,
Allowing them to create heat and feelings.
Each breath that you take,
Each phrase that you repeat,
Allow them to permeate your body,
Your mind.
Together,
Breathe in.
Breathe out.
May I be filled with loving kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.
Let your body rest,
Let your mind rest and take an inhale.
Exhale.
Go deeper on our next round.
May I be filled with loving kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.
Take a deep breath in.
Allow this exhale to nurture and care for your body and your mind.
Keep this slow breath with you.
Gently blink your eyes open.
Bring both of your hands to the center of your chest,
Palm into palm.
My hope for you is that you can incorporate this practice anytime you need it throughout your day.
Whether it be to support you in an encounter with a person in your life,
Or the way you choose to eat your meals,
Or the daily work and conversations that you have with yourself on your own personal goals.
Just take a moment anytime you need it just to close your eyes.
With a relaxed body,
Relaxed mind,
Take a breath.
We'll close with one more together.
Inhale.
Exhale.
