Welcome.
I'm glad you're here.
This practice is an invitation to reconnect with your breath through a few different breathing patterns.
And bring a little more steadiness or gentle energy into your day.
Please practice in whatever way feels supportive for you.
So allowing yourself to settle in.
Feeling the support beneath you.
And becoming aware of the natural rhythm of the breath.
Breath in.
And breath out.
And if it feels right,
You might start by taking a few deeper and slower breaths in and out.
An invitation for the nervous system to settle into a more regulated state.
Not forced,
And staying within whatever rhythm feels right for you.
Taking a deep breath in through the nose.
With a long extended out-breath through the mouth.
Breath in.
.
.
Exhale,
Releasing as though you're breathing out through a straw.
Another breath in.
And a long extended out breath,
Letting go.
Practicing for a few breath cycles on your own.
And when you're ready,
Coming back to the natural rhythm of your breath.
And noticing what's here.
And when you're ready.
.
.
You might shift to slowing the breath down again.
With a deep breath in through the nose and exhaling with a soft gentle exhale.
So easy breath in.
Exhale.
Deep breath in.
And releasing with her.
Again practicing for a few breath cycles like this on your own.
And as you're ready.
Gradually letting go of this breath pattern and coming back to the natural rhythm of breath.
And noticing how you feel.
And the invitation now is to slow the breath down in one more way.
And this time by exhaling with a hum.
So with a deep breath in through the nose.
And exhaling with a Om.
Breath in.
Exhale.
Aum Breath in.
Aum you and staying with this pattern for a few in and out breaths,
Humming on the exhale.
And when you're ready,
Allowing the breath to gradually return to its own rhythm.
And sensing into how you feel.
Noticing what's here.
When we comfortably invite the breath to slow down.
We're letting the nervous system know that in this moment,
There's a little more safety.
And more space for ease.
The soft,
Shhh.
On the exhale can help guide the breath into a slower,
Steadier rhythm.
And the humming breath with its gentle vibration soothes the nervous system and quiets the mind.
You might take one more gentle breath in.
And exhale,
Releasing.
And as you continue into the next part of your day or evening.
May you carry with you a little more presence and a little more ease.
Thank you for your practice.
