Find a seated position on the edge of a firm chair,
With your heels settled underneath your knees,
Creating a 90-degree angle with your legs ground through your feet.
Rock on your sitting bones back and forth.
Find your center.
From the tip of your tailbone,
Drop a grounding cord down into the core of the earth,
And breathe through your nose.
Follow your inhale,
And follow your exhale.
Gently sip the air in through the nostrils.
Smooth the consistency of the airflow.
Rest your hands naturally on your thighs,
And feel heavy in your elbows.
Be aware of the back of your skull.
Today,
We'll return to the even fluctuation of the breath.
Inhaling to a count of four,
Suspending for a count of four,
Exhaling to a count of four,
And suspending the breath for a count of four.
Follow your pace.
Make sure that your effort is easeful,
And if you experience tension,
Let the practice go.
Inhale to a count of four,
Suspend to a count of four,
Exhale to a count of four,
And suspend to a count of four.
Soften the sides of your neck as you breathe.
Relax the eyes.
At the end of this breath cycle,
Return to a normal breath,
Breathing through your nose.
Feel lifted at the crown of your head.
Gently press through your feet.
Lift and drop the heels a few times.
Re-establish the grounding cord into the core of the earth.
We'll return to inhaling to a count of four,
Suspending the breath to a count of four,
Exhaling to a count of four,
And suspending the breath to a count of four.
And we'll add in some directional awareness,
Imagining that the breath is initiating from the center of the collarbones.
Both for the inhale and the exhale,
Let your effort be soft.
Breathe at a comfortable pace for you.
At the end of this breath cycle,
Return to a normal breath.
Breathe on.
We are one.
Thank you.
