Welcome to the space between the breath meditation.
So take a moment to find a comfortable seat,
Maybe where your back is supported and your spine is tall,
Or maybe you would prefer to lie down.
So taking a moment to find what would work best for you.
And then take another moment to get comfortable,
Maybe have a little move around,
Get rid of any little bits of fidgeting,
And then maybe gently starting to let your eyes close or just softening the gaze.
And we're gonna start this meditation by taking a moment to observe the breath as it is,
Kind of in a passive witness kind of way.
So if you can,
Just trying to observe it without changing it.
It's okay if it changes a little.
It's really difficult to observe our breath without changing it.
So just noticing it as much as you can as it is.
And for this meditation,
I'm going to invite you to take the inhale through the nose,
But for the exhalation,
So for the out breath,
You can choose,
Maybe you wanna do this through your nose or through your mouth,
But please know that if you're struggling to breathe through your nose,
It's perfectly okay just to breathe through your mouth for the inhale and the exhale.
Just taking a moment to get into the rhythm of your natural free-flowing breath.
And then when it feels right to do so,
I invite you to start to slow your breathing down.
The simplest way to do this is to gently breathe in for three and then out for three.
Breathing in for three,
Breathing out for three.
Let's breathe in for three,
Breathing out for three.
Now,
If it feels okay to do so,
Maybe breathing in for four and out for four,
Gently slowing down the breath a little more.
So breathing in for four,
Breathing out for four.
I'm gonna be quiet for a few moments just to allow you to do that at your own speed,
At your own rhythm.
In for four and out for four.
And then you might choose to stay with the four-four,
Or maybe you might want to add on again.
So maybe breathing in for five and then breathing out for five.
So breathing in for five,
Breathing out for five.
And again,
I'm gonna be quiet for the next few moments to just let you do that at your own rhythm.
And if five feels uncomfortable,
Please feel free to return to four or to three.
And at the end of your next exhale,
I invite you to take a really deep inhale,
Nice big sigh out of the mouth,
Letting go of the breath control and just coming back to observing your breath as it is.
So just feeling the inhale and exhale just as they are,
And then just noticing how it feels within the body.
And every time your mind wanders off,
Which I'm sure it will do,
Just gently bring it back to the breath.
And let's just stay here for a few breaths.
So just noticing our natural breath's rhythm,
Just being with the breath again as it is.
Now from here,
I invite you to start to become more aware of each exhale.
So no need to force or change anything at the moment.
But see if you can take all of your awareness to the breath going out.
So all of the awareness on the breath going out.
And the next time,
Can you specifically take your awareness to the end of the exhale?
So traveling with the breath all the way out to the very end of the exhale.
And see if you can notice as you approach the end of each exhale,
Can you allow your body to drop into a deeper state of relaxation?
Can you allow the body to feel heavy,
Welcoming a relaxing feeling within the whole of the body?
Just welcoming that drop into a deeper relaxation at the end of each exhale.
Now,
If you can,
Take your focus at the space at the end of the exhale.
See if you can find it.
See if you can notice the space at the end of the exhale before you next inhale.
See if you can find it.
Can you find the pause,
The space,
The moment of silence and the place of stillness,
The place between the breath before the end of the exhale,
Before the next inhale?
See if you can find this space at the end of each exhale.
And when you do,
Can you allow yourself to fall into the space between the breath?
Notice how the space between the breath feels and feel free to stay here for as long as feels right for you before you then take your next inhale.
So I'm gonna be quiet for the next few moments to allow you just to really observe and to drop into the space between each breath for as long as you want to.
And starting to let go in the awareness back to each inhale.
Feeling the chest rising and falling as you inhale.
Feeling the gentle expansion of the ribcage as the lungs fill with the breath.
Maybe just breathing a little deeper,
A little fuller each time you inhale.
And when you're ready,
Take the deepest inhale you've taken so far.
Take a big sigh out of the mouth.
And if your eyes were closed,
Start to gently blink them open.
Just have a little look around the space wherever you are.
And welcome back.
So I hope you've enjoyed this meditation.
You can do this anytime,
Any place.
And just know you can drop into that space between the breath at any moment of the day.
