In this session,
We'll take an opportunity to establish a connection with the breath.
And we'll begin by assuming a comfortable seated position.
This position could be in a chair,
On a couch,
On the floor,
Or a cushion.
And begin by bringing your awareness to the natural flow of the breath.
Noticing the inhale and noticing the exhale.
Know that at this time,
There's no need to change anything.
Just breathe naturally.
In any moment that the mind starts to wander,
Just use the breath as an anchor,
Reminding yourself,
I am breathing in on the inhale and I'm breathing out on the exhale.
I am breathing in on the inhale and I'm breathing out on the exhale.
Now I invite you to shift the awareness to this physical sensation of breathing.
Just noticing where in the body you feel the breath.
Perhaps it's the entering of air into the nostrils and out of the nostrils.
Or it's the rise and the fall of the shoulders.
It's in the expansion of the belly.
Just notice how does it feel to breathe.
It may be helpful to bring one hand to the belly,
One hand to the chest.
Then again,
Just become curious about the sensation of breathing.
Wanting to tap into the natural rhythm of the breath,
The rise of the belly.
And on your next natural inhale,
Perhaps allowing the belly to expand fully.
On the exhale,
Squeezing all the air out.
Again breathing fully into the belly.
And exhale,
Squeezing the air out.
Again in the same way,
Allowing the belly to expand.
And squeezing all the air out on the exhale.
And now on the inhale as the belly expands,
Perhaps the rib cage begins to expand.
And on the exhale,
Squeezing all the air out.
Inhale belly expands,
Rib cage expands.
Exhale all the air out.
Inhale belly expands,
Rib cage expands.
And exhale,
Squeezing all the air out.
This time as you inhale,
The belly expands.
Allow the rib cage to gently expand.
And the upper chest to expand.
And exhale all the air out.
Breathing fully,
Deeply,
Belly expands.
Rib cage expands.
Chest expands.
Exhale all the air out.
Inhale belly expands.
Rib cage expands.
The chest expands.
And exhale allowing all the air out.
Go ahead and allow the hands to rest down.
Again,
Bringing the awareness back to the sensation of breathing.
Begin to notice the quality of the breath.
The sensation of breath.
And knowing that this is a place that you can always come back to at any point.
Thank you.
