Welcome.
Welcome to a very simple breath meditation.
Let's begin by taking a really comfortable seat.
So whether you're in a chair or cross legged,
Honour the curves of your lower back.
So sit well and ensure you're balanced between right and left,
Front and back.
Lifting up and tilting the pelvis forward to ensure your lower back is beautifully drawn in.
Shoulders back stacked over your hips and draw your skull back as well.
So your stacked skull,
Shoulders and hips.
We'll begin by just noticing the breath.
No need to change a thing.
Just breathe through both your nostrils,
Having your lips just gently touching.
Ensure that you have no clinging at your jaw line,
No crinkles in your forehead.
Relax around your eyes and simply breathe in and breathe out.
No need to change anything at this stage but just notice your breath and its physicality.
You might be able to feel the little hairs at your nostrils and the edges of your nostrils as the air brushes through on its way in and on its way out.
Just notice that for a couple of breaths.
A soft,
Soft inhale and a soft,
Soft exhale.
Track the sensations of your breath further right up to your nasal passages.
Up into where it draws into your skull,
The third eye.
Then track it deeper down.
Feel it fill your lungs.
The top underneath your collarbones.
Fullness around your heart and chest.
Deep down underneath the ribs.
And feel the movement of your tummy swelling in and out with your breath.
Tune into the physicality of the inhale and the exhale.
In and out.
Like a soft wave washing through you.
As an observer feel.
Feel your breath.
Being aware of your breath.
Much like someone showing you a picture postcard.
You see the picture of the beautiful destination on your postcard.
You hold it in your hands.
You can feel it much like now you can feel your breath.
But now I invite you to get inside as if you could climb inside the picture on the postcard and take yourself to the destination.
Climb inside your breath.
Be in your breath.
Immerse in it and feel it all around you.
Like a soft pulsing cloud.
And feel it deep within you.
You are immersed in your breath.
All of you and all around you pulses with the in and the out.
Be in the inside of the picture of your breath and feel it.
What does it feel like?
Is it warm?
Or cold?
Soft?
Or hard?
Does it yield with you?
Each time you come here it may feel a little different.
Nothing is right or wrong.
Simply be in your breath.
In and out.
In and out.
Now taking this a little further.
As you step into the picture initially we may feel like a tourist.
Looking at everything,
Feeling everything.
This newness and difference.
Now I want you to feel your breath like a local.
Like you live here.
Feel its familiar comfort.
Feel it fall to shape you and you to shape it like your favourite old jumper.
Feel the cosy familiarity of your breath.
So deeply a part of you and you a part of it.
Come home to your breath.
In and out.
Never stopping.
Always present.
And now.
Having taken the time to dive into your breath and immerse here.
Now stop a while.
Stop trying to deepen or go further or find more or inquire more.
Please sit with what you have.
The feelings and the sensations that you have found today.
No need to explore more.
Just a while with what you have created.
Learn.
However so gently,
Start to bring yourself back by breathing a little bit deeper.
Maybe readjust your posture a little more.
Circle your shoulders back.
Take your skull back and again take a deep breath in as you draw yourself perhaps a little bit reluctantly back out.
Open your mouth and exhale.
Like two more times a nice inhale.
Open your mouth and exhale.
Once more inhale and exhale.
Put your hands to your heart center.
Again just for a moment noticing how you feel,
What you have created by honouring yourselves and giving yourself this gift.
This gift of just fifteen minutes meditation.
Feel it.
Maybe journal about it and then come back again tomorrow.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
