Good morning,
This is Alana Bruton with Breathe in Concord,
North Carolina.
Today we'll be doing a meditation for recovery.
So just begin with finding a comfortable seat,
Elongate your spine,
Gently tuck your chin in,
So you can feel that spine elongate all the way up the back of your neck,
And just begin to connect with your breath here.
Just breathing in and out of your nose,
And then with each exhale finding yourself becoming more rooted into the floor or the chair.
And then take a moment to root down into that foundation of recovery.
So what helps your recovery,
Is it your program,
Your spirituality,
Your family,
Just find yourself rooting down into that.
And as you inhale,
You're going to bring that all the way up.
So inhaling that program,
Spirituality,
From the base of your spine,
Up to your belly,
Into your heart,
Your throat,
Your mind,
And then finally the crown of your head.
Maybe holding this breath for the count of three,
And then exhaling back down from the crown of your head,
To your mind,
Your throat,
Your heart,
Your belly,
All the way back down to the base of your spine.
And then taking a moment to return to natural breathing here,
And then just allowing your body to feel the wonderful feeling of recovery,
With sober mind,
Sober heart.
Again big inhale starting at the base of your spine,
Back into your belly,
Up to your heart,
Your throat,
Your mind,
And finally the crown of your head.
Holding that for the count of three,
And then exhaling back down from the crown of your head,
To your mind,
To your throat,
Your heart,
Your belly,
And back into the base of your spine.
Then returning to natural breath and rooting back down into recovery,
Spirituality,
Your higher power.
Big inhale starting at the base of your spine,
Into your belly,
Your heart,
Your throat,
Your mind,
All the way up to the crown of your head.
And holding it here for the count of three,
Two,
One,
Exhale back down from the crown,
To your mind,
To your throat,
To your heart,
Your belly,
Back into the base of your spine.
Just root down here,
Returning to natural breathing,
And allowing your mind and your heart,
Your belly,
Your spine,
Just be flooded with a wonderful feeling of sobriety and recovery.
Beginning to lengthen your inhales and extend your exhales,
Bringing movement back into your fingers and toes,
And gently opening your eyes.
Thank you for taking a moment to breathe.
