Sit tall, grounding through your sit bones. Allow your entire body to soften—relax your jaw, your shoulders, and even the space between your legs. Let go of any unnecessary tension.
Lengthen through the sides of your torso, creating space in your spine. Broaden across your chest, opening your heart.
Now, begin to breathe deeply. Inhale fully. Exhale completely. Draw your awareness to the sound of your breath, like the gentle waves of the ocean. Let the breath flow smoothly through the back of your throat. Deep inhale. Deep exhale. A few more rounds like this.
On your next exhale, gently lower your chin toward your chest. Maintain the same oceanic breath, slightly constricting the throat to enhance the sound. Inhaling deeply. Exhaling fully. Let the breath remain steady and controlled. One more round here.
Now, slowly lift your chin and relax the throat. Pause. Notice any changes or subtle shifts in sensation.
Let’s take one final round of this ocean breath with the throat completely relaxed. Inhale. Exhale.
Now, let go of any effort in your breath. Allow your body to soften and settle. Simply be here, resting in awareness.