We're going to do a nice session of three rounds. After each round, we take a fool inhalation we hold the breath in. And after holding it for some time, we exhale completely. And then take a couple of slow breaths to center. Make sure you're not forcing anything. But keep it all nice and loose.

Come in a comfortable sitting position. Take a little moment to center yourself to connect. Calm the breath before we start Keep the taste muscles nice and loose. The shoulders lose the spine lengthen. We're going to start off with 15 breads. nice and calm.

Start off with an exhalation. Reading. Keep going like this. Just using the belly spin. last breath within, hold it in, lengthen the spine, bring the chin down, hold the breath in to the expansion in the lungs, you can apply my Bandha expansion. Release and breathe out completely.

Slow breath in, relax a couple of minutes. Keeping your full awareness with the feeling life as it happens in every part of yourself every corner of your body, every layer of your life. Consciousness flowing through your whole being. Second round 20 breaths. Exhale in, exhale. Keep going like this if you need to do it a little bit slower, who would have it slow.

Slowly, we're gonna build up the pace a little bit. I think is the phase. relearn the shoulder. Just using the abdominal area like last four breaths. full breath in, hold it in the spine, long the chin down. expansion, hold it for as long as you comfortably can.

And after that, exhale completely. Never relax for a couple of nice soap. Keeping the fool awareness within any your awareness go deeper and deeper into pure consciousness. Last round 20 Brett's excuse, all right, we're going to increase the pace a little bit. Otherwise find a rhythm that suits you exhale and x flowing like this. Couple of grids for the ventilation can hold it as long as you're comfortable.

That's your awareness be focused on life as it happens within you thing is a part of this wonderful creation that's expressing itself into this present moment. Whenever you want to really relax every now feel free to sit for as long as you want. You can even make a couple more rounds if you want. But really take your time to become fully aware of everything that happens in the present moment, eating to open up only energy channel, the whole Nervous System etc. Learn to sit and breathe. Eventually even I know layering the breath happens Not so much reading with fours but kind of letting the breath happen and keep bringing the awareness back within and feeling how the breath flows in through the nose cavity how it flows out and keep centering.

There will be a bell in about 10 minutes. Until then keep bringing the awareness with it. keep bringing the awareness back to the present moment.