Introduction & Settling:
You're invited to take the practice at any time of day, in any comfortable position—seated, lying down, on the floor or in bed. Take your time. There’s no rush.
Purpose:
The practice is about pausing, breathing, and reconnecting with your body—meeting yourself where you are, without force or expectation.
Breath Awareness Begins:
Start with a few deep breaths in through the nose and out through the mouth. Use this as a way to arrive in the space and land your energy.
Settling Further:
Allow distractions (noises, interruptions) to be part of the experience. It's normal to feel resistance or discomfort as you slow down—just notice.
Physical Sensations:
Bring awareness to physical feelings—heartbeat, sensations in the body. Adjust if needed, but avoid fidgeting.
Focus on the Breath:
Gently shift to breathing in and out through the nose. No need for perfection—just awareness. Let go of expectations and be curious.
Supportive Breathwork:
The breath anchors you. Feel its rhythm. Notice qualities like fullness, restriction, or roughness—without changing anything.
Nervous System Regulation:
This breath awareness supports the nervous system, helping shift from stress toward balance and calm.
Mind Wandering:
It’s natural. Simply return to the breath whenever it happens. The breath is enough—your attention is what matters.
Spinal Awareness & Energy:
Feel the energy along your spine, from tailbone to crown, flowing with your breath.
Closing the Practice:
Gently introduce movement—rub hands, stretch, or place hands on your heart. Acknowledge the time you've taken to pause, breathe, and be aware.