This is Angelique Bellucin with a meditation on the breath and body.
Inviting you into a meditation posture that supports you to feel relaxed and at ease.
And also alert.
And maybe even a sense of dignity in your posture.
And settling in may include stillness.
Or swaying.
Maybe a gentle roll of the neck and shoulders.
Or a stretch.
And just scanning the body for any obvious places of tension that might be softened.
And you could close your eyes or have a soft downward gaze.
You might like to take a few intentional breaths.
Slow,
Long breath into the nose.
Holding for just a moment.
And then slow out breath.
Releasing tension.
And inviting in a sense of calm.
And another deep belly breath in,
Slow through the nose.
Noticing that feeling of air suspended as you hold for just a moment.
And then a slow out-breath,
Relaxing outward.
And inviting that sense of relaxation to grow.
One more deep,
Slow belly breath in through the nose.
Holding for a moment.
Maybe even taking just a sip more air if you can.
And then that slow exhale.
Releasing,
Relaxing.
And then allowing the breath to return to its natural rhythm.
Just noticing the body breathing naturally.
Maybe a slight gentle smile on the mouth.
Noticing where the breath is the easiest to feel.
And this could be warm air on the upper lip as you exhale.
Or cool breath swirling in through the nostrils.
Nasal cavities.
Back of the throat.
Noticing the belly and the chest rise and fall with every breath.
And for a bit of extra support,
You may like to place a hand on the belly.
Feeling the movement of the palm as you breathe.
Or you may notice sensations of the whole body breathing.
You may find it helpful to silently in your mind,
Repeat these short phrases or simple word.
Breathing in.
I know I am breathing in.
Breathing out.
I know I am breathing out.
Breathing in.
Breathing out.
In.
And widening the awareness now.
To include sensations in the hands.
Tingling or pulsing.
Sensations in the palms of the hands.
Sensations in the backs of the hands.
Fingers,
Thumbs.
Gently noticing any heat or coolness.
Contact points where the hands touch each other.
Or other places of the body or the chair or floor.
Widening the awareness even more to include sensations in the entire body.
Just placing a kind awareness there.
Of what is coming to the forefront.
Just noticing if there's any pressure.
More tightness.
Pulsing Continuing to widen the awareness to include any sounds.
Just observing with care and gentleness.
What is coming to the forefront?
What is the most obvious?
Noticing the breath.
Or sensations in the body.
Or sounds.
And if there are any strong sensations that arise,
You might ask yourself,
Can I be with this?
Can I allow it?
An essential part of this practice is to notice that the mind has wandered.
And this is completely normal.
And it's part of the practice for the mind to wander many,
Many times.
And so when that happens.
Just bring a kind awareness to the fact that your mind has wandered.
And then gently bring it back,
Back to your anchor.
Just noticing with a kind awareness.
The breath.
Sensations in the body or sounds.
Now practicing on your own for the last minute or two of the meditation.
And now gently coming back.
Coming back to the room that you are in.
Noticing the temperature of the air.
The feeling of clothes on your skin.
When you're ready,
In your own time.
You can open your eyes.
Maybe allowing some of that stillness.
To remain with you.
