0:00 Wherever you are, let your body settle into the surface beneath you.0:10 In our last session, we found a reset in the simple rhythm of the breath.0:21 Today, we go deeper into that source of calm and renewal.0:29 Find a comfortable position.0:34 Seated or lying down is fine.0:38 Now, place one hand on your chest, high up.0:44 Place your other hand on your belly, just below your rib cage.0:54 And for a moment, simply notice your natural breath, without changing a thing.1:05 Feel the subtle movement under your hands.1:12 The quiet rise and fall.1:15 Now, begin to guide your inhale deeper.1:21 Down past your chest, into your belly.1:27 Feel the hand on your belly begin to rise as you breathe in.1:36 The hand on your chest should remain mostly still.1:44 This is the work of the diaphragm.1:49 This is where real rest begins.1:53 As you exhale, feel your belly gently fall.2:00 A slow, complete release of air.2:05 Inhale, expanding the abdomen outward.2:10 Exhale, allowing the navel to soften back toward the spine.2:19 Let the pace be your own.2:23 Let your mind rest on this simple, quiet movement.2:31 The gentle rise… and the slow fall.2:36 If thoughts wander in, as they will, just notice them.2:44 And then gently, without judgment, guide your attention back.2:53 Back to the feeling of your breath moving in your belly.3:02 There is nothing else you need to do right now.3:09 Nowhere else to be.3:12 Simply resting here.3:15 In this breath.3:17 In your own time, you can allow the breath to return to its natural pattern.3:28 Let your hands rest where they are comfortable.3:35 Notice the quiet space inside.3:40 The calm you’ve cultivated.3:44 This feeling of renewal is always here for you.3:51 Carry it forward into the rest of your day.
