0:00 Notice the solid ground beneath your feet, and let your shoulders drop away from your ears.0:09 Yesterday you balanced the breath through alternate nostrils; today we take the practice deeper down, directly into the belly where true composure lives.0:24 Sit up tall on your chair, my dear, and arrive right here.0:30 Place one hand flat on your chest, and place the other hand on your abdomen.0:38 Draw cool air slowly through your nose, expanding the belly like a balloon.0:45 Feel that lower hand rise gently, while the hand on your chest stays quiet and still.0:54 Now release the breath through parted lips, letting the belly sink smoothly back toward the spine.1:04 Inhale deep, filling the abdomen.1:07 Exhale long, letting the tension dissolve completely.1:13 Unclench the jaw, and let the tiny muscles around your eyes soften.1:19 Let that ease travel down the neck, across both collarbones, and through your arms to your resting fingertips.1:31 The chest stays peaceful, while the belly moves in its steady rhythm.1:38 Feel your lower back broaden against the seat with every expansion.1:44 Let your hips yield, releasing the day's strain into the chair.1:51 Your legs grow heavy and loose, feet resting firmly against the earth.1:58 Now stop directing the air.2:00 Let the body breathe on its own natural schedule.2:05 Rest your hands in your lap, and sink into the silence beneath everyday noise.2:13 There is nothing to arrange, nothing to solve, and nowhere else to be.2:20 Notice the steady quiet waiting beneath the rise and fall of your stomach.2:28 It stays untouched by rush or worry, always solid and present.2:34 Rest inside that stillness.2:37 Bring your awareness gently back to the room and the sensation of your hands resting in your lap.2:47 Take one deep, nourishing breath, carrying this grounded quiet forward into whatever waits ahead.2:57 You showed up and did the work today, my dear, and I am proud of you.3:04 Open your eyes whenever you feel ready.
