Let's prepare to meditate.
Adjust your body so that you are comfortable.
Close your eyes.
Rest your hands in any way that is comfortable for you.
Take a nice filling breath in.
Breathe in deeply through your nose and breathe out slowly through your mouth.
Do this again.
Now when you exhale,
Breathe out with a long sigh.
Continue this breathing a few more times to settle your mind and body.
You are ready to begin.
In this meditation,
We will be taking notice of all the different places that we can feel our breath in our body.
Some of the places we can feel our breath are very small,
And sometimes they are even inside our body,
So you will have to pay very close attention.
Let's start with the most obvious place we notice our breath,
In our chest.
Notice how your chest moves when you breathe.
Does it seem to go up and down,
Or out and in?
Try to notice now how your belly moves when you breathe.
How would you describe this movement in your belly?
Now for our first challenge.
As you breathe,
Can you notice a spot on your body where your clothes move on your skin with every inhale or exhale?
Try to feel a place where your clothing moves along with your breathing.
Now change your attention to your mouth.
Breathe gently in and out of your mouth.
As you breathe in,
Try to feel the air rushing into your mouth.
Can you feel the air on the roof of your mouth and on your tongue?
How far back in your mouth or throat do you notice the feeling of the air?
As you breathe out now,
Try to notice the air rush past your lips.
Notice the way the air tickles your lips as you exhale.
Now change your breathing and breathe through just your nose.
As you breathe in,
How deeply in your nose can you feel the air rush in?
Notice the air in the back of your nose.
Now when you breathe out through your nose,
Can you notice the feeling of the air leaving the opening of your nose?
Try to feel the tickle of air as it rushes past your upper lip.
As our meditation comes to a close,
Draw your attention back to your real body.
Notice and feel where your body is touching the floor or chair.
Wiggle your fingers,
Wiggle your toes,
Take a deep breath.
Now go ahead and stretch out your body in any way that feels good to you.
When you're ready,
Open your eyes.
Now go out and find all that's good in your day.
