Hello and welcome to mindful breath meditation.
As we begin,
Take a moment to find a comfortable position where you feel well supported.
Maybe you lie on your back or relax into your favorite chair.
If it feels safe and comfortable for you,
Close your eyes.
If not,
Keep your gaze soft and unfocused.
As you settle in,
Notice the points where your body connects to the support beneath you.
Make any adjustments you need to,
To feel a little more comfortable,
A little more supported.
Feel yourself sink just a little deeper into the surface below you.
And draw your attention inward.
Start to bring your awareness to your breath.
No need to change anything right now,
Just notice.
How does it feel as air flows in and out of your body?
Are you breathing through your mouth or through your nose?
Where does your breath originate?
In your chest or from your belly?
Does your breath feel rushed or slow?
Deep or shallow.
What else do you notice?
If it's not already,
Bring your mouth closed and breathe in and out through your nose.
Keep your jaw relaxed.
Lips pressed lightly together.
You might slowly shift your jaw side to side a few times,
Releasing any tension here.
Now without straining.
See if you can start to bring your breath a little lower into your body.
If you noticed yourself breathing from the top of your chest near your shoulders,
Try bringing that sensation lower toward the bottom of your ribcage,
Maybe even your belly.
If you're already belly breathing,
You might experiment with sending that sensation elsewhere.
What does it feel like to play with breathing into your low back or into your pelvis?
And you send each inhale all the way down to your toes and out to your fingertips.
Keep breathing in and out through your nose,
Bringing the sensation of breath lower into your body.
And now.
.
.
See if you can soften your breath just a little bit.
Can you find a gentle,
Easy flow instead of forcing?
Keep the sensation of depth and expansion without any strain.
Exhale without squeezing.
A few more breaths like this.
You might find that your breath has slowed now.
Breathing in and out through your nose.
Softly and smoothly.
Expanding and contracting gently.
Now see if you can breathe out just a little longer than you breathe in.
Can you let the air out just a little more slowly?
Keep the end of your exhale soft and gentle without any strain.
Just a few more breaths like this.
.
.
You might continue breathing this way.
Or you might slowly allow your breath to return to your natural rhythm.
Start to broaden your awareness from your breath to the rest of your body.
Notice again where it connects to the support beneath you.
Slowly start to bring some movement back into your body.
You might begin by wiggling your fingers and toes.
Maybe run your thumb across each of your fingertips,
Noticing the sensation of each.
Slowly make your movements bigger.
Maybe bending at the elbows or knees.
You might even lift your arms overhead to stretch.
And when you're ready,
Open your eyes.
