Wherever you are,
Come to a comfortable seat.
And let's start with just shaking our body and just moving whichever way.
Maybe doing a twist and then a twist on the other side.
Maybe shaking out your hands,
Just shaking out the past couple months and also this high energy of the full moon.
Maybe doing some shoulder rolls.
And go ahead and find stillness now.
Bring your ankles directly below your knees and you might have to scooch a little forward in your seat to have that.
And ground down through your feet.
And you can either do palms up to receive or palms facing down in your thighs for grounding.
When it's the end of the day,
I usually like to do palms face down to ground down.
And you can close your eyes here or you can soften your gaze.
You can just stare out at a single point in front of you.
And lengthen your spine here,
Rooting down through your sitting bones and then rising through the crown of your head.
Just breathe in through your nose and out through your nose.
Maybe you feel the cool air coming in through your nostrils,
Warm air going out.
Maybe you feel your chest rising and falling.
Maybe you feel your rib cage expanding with every inhale and contracting with every exhale.
Just notice a place where you feel your breath the most.
And then you can just relax.
You can relax your body.
Place where you feel your breath the most and keep your attention there.
Now start to make it so your inhales are equal to your exhales.
Maybe you have a three count or a four count,
Maybe five or six.
We have all different lung capacities.
So pick a count that's comfortable to you and work on making your inhales equal to your exhales.
And we'll be here for several rounds of breath.
Now you can stay here with the equal inhales and exhales,
Or you can start to lengthen your exhale.
So say you have a three count inhale,
You can start to lengthen your exhale to a five count.
So you can start to lengthen your exhale to a five count.
And of course you can always just stay with equal inhales and exhales.
And let's do that for a few cycles on your own.
So now you can start to lengthen your exhales.
And let's do that for a few cycles on your own.
Now you can stay with equal inhales and exhales,
Or if you lengthen your exhales,
You can stay with that.
And if you'd like,
I'll invite you to add a pause at the top of each inhale and at the end of each exhale.
So inhale,
Pause,
And exhale,
Pause.
And just go like this on your own.
The pauses are totally optional.
And just imagine it's kind of like you're on a swing,
And that brief suspension when you're swinging up,
And you're just in the air for a brief moment at the top of the swing,
At the end of the swing.
It's just a brief suspension.
Inhale,
Pause,
Exhale,
Pause.
If you're finding that you're gasping for air or if your breath is compromised,
Don't do the pauses and just continue with the inhales and exhales.
Your breath should be comfortable.
Inhale,
Pause.
Go ahead and release that,
Release any shaping or modification of your breath and come back to your natural breathing.
In through your nose and out through your nose.
And just tap into how you're feeling.
And coming back to where you feel your breath the most.
And step into the role of the observer.
Observe your breath.
Now start to dip your chin and rub your thighs,
Wiggle your toes,
Just waking your body up.
And pause and slowly blink your eyes open if they're not open already.
And take in the colors of the floor in front of you.
And gaze up,
Come back to this space.
