Let's prepare to meditate.
In this meditation we will be lying down.
Find a big space for yourself where you're not touching anyone else and lay down on your back.
Rest your arms and hands on the ground beside you so you aren't using a single muscle to hold them up.
Let your hands be soft and fall open naturally.
Adjust your shoulders so they come away from your ears.
Adjust your back so that it is tall and straight.
Close your eyes.
Rest your hands in any way that is comfortable for you.
Take a nice filling breath in.
Breathe deeply in through your nose and breathe out slowly through your mouth.
Do this again.
Now when you exhale,
Breathe out with a long sigh.
Do this breathing again a few more times to settle your mind and body.
You are ready to begin.
In this meditation,
We will pay close attention to our breathing.
Notice your breathing.
Notice if your breathing feels tight and readjust yourself so that your breathing feels comfortable and easy.
Slowly,
Notice your breathing again.
Notice which part of your body is rising and falling every time you breathe.
Is it your chest,
Your belly,
Or both?
Try breathing in such a way that only your chest moves.
Change your breathing now to use the bottom part of your lungs and try breathing in such a way that your belly rises and falls instead of your chest.
Now let's try breathing and filling the sides of our lungs.
Try to move your ribs outward instead of upward.
As you inhale,
Imagine your ribcage growing wider.
Imagine your lungs expanding outward rather than upward.
Try breathing with the back of your lungs now.
Every time you inhale,
Imagine your back filling with air and lifting you slightly off the ground as your ribcage expands backwards.
Imagine the breath expanding in your back.
As you breathe in,
Imagine the back of your lungs filling with air.
Take a moment now to breathe comfortably,
Quietly and easily and enjoy a moment of stillness.
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.
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 are ready,
Open your eyes.
Now go out and find the magic in your day.
