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This practice helps you feel grounded, nourished, and connected to yourself and others through your breath.
1. Settle In (2 minutes)
Find a comfortable position, sitting or lying down.
Close your eyes if that feels safe, or soften your gaze.
Notice this pause. Turn your attention inward.
Observe what is present: thoughts, feelings, sensations.
2. Follow the Breath (4 minutes)
Bring your attention to your breathing.
Notice the breath flowing in and out.
Feel your body gently moving with each breath.
If your mind wanders, kindly return to the next breath.
Let your breathing cradle and support you.
3. Breathe in Nourishment (4 minutes)
With each inhale, imagine fresh air nourishing your body.
Feel the breath reaching every cell, giving energy and life.
With each exhale, allow tension to soften and release.
Sense yourself being carried by this steady rhythm.
4. Sense Connection (3 minutes)
Become aware that the air you breathe is shared.
It connects you to people around you, to your family, to your community.
It connects you to animals, plants, and all living beings.
Feel yourself part of this larger web of life.
5. Rest and Close (2 minutes)
Let go of images and words.
Rest quietly in your breathing.
Notice how you feel.
When ready, gently return to your day.