Using your breath as an anchor to keep you present is a gift.
It roots you in this present moment and gives you insight and awareness that helps to dissolve stress,
Focus the mind,
And relax your thoughts.
This helps you find peace in the ever-present moment.
This breathing meditation can be done sitting,
Standing,
Lying down,
Or even while on a walk.
Whatever posture you've chosen,
Let your spine grow tall,
Shoulders roll back and down,
And tuck your chin ever so slightly so the back of your neck is drawn up.
Feel a sense of ease as you allow your body to settle.
If available,
Close or soften your eyes.
Feel the ground that supports you.
And guide your attention to the tip of your nose.
Feel the cool air enter as you take breath in and the warmer air flow out as you exhale.
And gradually allow your awareness to move through your entire body.
Begin to notice the nature of your breath.
Can you feel the gentle expansion of the inhale and the natural ease and release of the exhale?
Anchor into that sensation of breath.
Tune in to where you feel the movement.
Releasing any judgment about what's happening,
There's no need to label.
Just stay curious,
Present.
What do you notice?
What are you experiencing?
Can you feel your belly expand outward as you inhale?
And do you notice the gentle pull inward of the belly as you exhale?
Can you sense any movement through your torso?
Can you feel your breath expand into your ribcage as it grows wide to the sides?
And on your exhale,
Do you notice it gently contract back in?
Can you notice the sensation of breath up into your chest?
Maybe even your shoulders?
Allow any movement and sensation to open up into those dark pockets of the body that are hungry for breath.
Stagnant pockets.
Breathing into the tenderness,
Helping to dislodge anything that might be stuck there.
Notice how using your breath helps anchor you into this moment.
Cultivating awareness as the body and mind move as one through the breath.
Right here.
Right now.
Moment by moment and breath by breath.
Let it feel easy.
Let it feel loose.
Notice if you're having any resistance.
Just feeling and being with the gentle ebb and flow of your breath.
Become aware of any thoughts or emotions and how they make you feel.
Where in your body do you feel them?
And without judgment of that thought or that emotion,
Notice the sensation they attach to this experience.
Remember you are not your thoughts.
Thoughts rise and fall just as your breath goes in and out.
Changing from moment to moment.
And if your thoughts take you away,
Simply return your awareness to the rise of this inhale.
And then release the thought on the following exhale.
If your mind wanders,
Do this as many times as you need.
This is how we train the mind to focus,
To be present,
To be here in this moment.
This is not a practice in emptying the mind,
But rather cultivating awareness of the mind through your breath as an anchor.
Be kind.
Be patient.
Staying with the breath and the ebb and the flow.
And as you're ready,
You could begin to blink your eyes open.
Take a full,
Deep inhale through the nose,
Holding for a moment at the top,
Being fully aware of the expansion of breath from within you.
And exhale through the mouth,
Fully releasing that energy.
Another inhale as you give thanks and gratitude to this present moment.
Holding at the top,
Feeling the love,
The peace and awareness that you have created from within.
And exhale out the mouth as you release this abundant,
Mindful moment out into the universe to share with the world.
What a gift.
What a gift to share this breath meditation with you.
My name is Mary of Breath Mindset.
Breathe well,
Friends.
