This is the 12 focused breaths guided meditation.
Bring your body into a comfortable position.
This could be seated or lying down.
Allow yourself to settle in.
Take a big breath in through your nose.
Fill up the rib cage,
Fill up the belly,
And then open the mouth,
Exhale.
Allow the breath to move out of the body all the way.
Big breath in,
Inhale,
Filling all the way up,
Breathe in through the nose.
Open the mouth,
Big exhale.
One more just like that,
Inhale,
Filling up,
And then open the mouth,
Exhale,
Audible breath.
Allow your lips to gently close and keep breathing in and out through the nose,
Meditating on the sound of your breath,
And feeling it wash over the back of your throat.
Breathing in,
Breathing out.
Just noticing that hush sound move over the body with every breath.
Exhale,
Exhale.
Begin to bring your awareness to your imagination.
Take an elevator down from your mind all the way into your heart space.
Breathe in,
Breathe out.
Now imagine that your whole spine is filled up with light,
And with your breath you're going to move the light up and down the spine.
Start at the base of your spine.
As you breathe in,
Move the light all the way up the spine to the crown of your head.
And as you breathe out,
Move the light from the crown of your head all the way down to the base of your spine.
Just cleansing the spine with this beautiful light,
Moving the light with your breath.
Breathe in,
Move the light up.
Breathe out,
Move the light down.
Inhale,
The light moves up the spine.
Exhale,
The light moves down the spine.
Moving into our 12 focused breaths,
You can use the visualization with the light going up and down the spine.
But if that's too much,
Just focus on your breath and my voice.
Breath number one,
Inhale,
Filling all the way up.
Breath number one,
Exhale.
Following the air all the way out of the body.
Breath number two,
Inhale,
Filling up,
Moving the light up the spine.
Breath number two,
Exhale,
Moving the light down the spine.
Breath number three,
Inhale.
Breath number three,
Exhale.
Breath number four,
Inhale,
Fill up,
Let the ribs expand.
Breath number four,
Exhale.
Breath number five,
Inhale.
Breath number five,
Exhale.
Breath number six,
Inhale,
Filling up.
Breath number six,
Exhale.
Breath number seven,
Inhale.
Breath number seven,
Exhale.
Breath number eight,
Inhale.
Breath number eight,
Exhale.
Breath number nine,
Inhale,
Move the light up your spine.
Breath number nine,
Exhale,
Move the light down your spine.
Breath number 10,
Inhale.
Breath number 10,
Exhale.
Breath number 11,
Inhale.
Breath number 11,
Exhale.
Breath number 12,
Inhale.
Breath number 12,
Exhale.
Start to come into your own normal breathing,
Your own comfortable breath.
Checking in with the body,
Checking in with your mind,
Bringing any little movements back into the body that feel right.
And if your eyes were closed,
You can open them up to the room.
