This short breath meditation is to welcome in space and expansion into the body and the mind when life feels too full.
So this can be done either standing up or sitting down or even lying on the floor.
So wherever you are I invite you to soften your gaze so that you can take your awareness to your internal landscape.
And just begin by noticing how the breath is moving in and out of the nose.
Inviting a smooth soft breath to flow in and out of the nose.
And just know that the nose acts as a filter for your breath.
It warms the air which helps access deeper parts of the lungs and this calms the nervous system.
So if you like you could imagine that your breath is like a remote control for your nervous system.
And that as you begin to slow your breath your mind begins to slow too.
And just imagine that your breath could flow through the body like the four seasons.
And that each breath brings in space,
Expansion,
Brightness and softness and stillness.
And placing your hands on your belly begin to invite space into the belly as you breathe in.
And this is the springtime of the breath.
And this breath moves through the spring bringing space and expansion into the ribs until it reaches the full height of your inhalation.
And that's the summertime of the breath where it is spacious and bright and blooming.
And your exhale is the beginning of autumn.
It's that letting go,
The slowing down.
So see how it might be to slowly release your breath as you breathe out.
And at the very end of your exhale you arrive in the wintertime of the breath where there is a little pause.
Where nothing needs to happen.
There is a moment of peace and stillness.
So I invite you to take the next ten rounds of breath just like this.
Moving your breath through the seasons and cycles of expansion and spaciousness.
And softness and stillness.
Bringing in the four seasons into each breath that you take.
And any time you get distracted or find your thoughts are busy keep coming back to the season of the breath noticing which season you're in.
And make sure that there is a moment of stillness and pause and space right at the end of your exhale to really rest in the wintertime of the breath.
Noticing how each breath you take is a new beginning.
And at the end of the breath there is a transition into the next cycle.
And there's a beginning and an ending with every breath that you take.
And the more slowly you move through these cycles and seasons.
Perhaps noticing how the more slowly your thoughts begin to flow.
Each breath bringing a greater sense of calm.
Each breath bringing a greater sense of clearness.
And from this clear and calm place there is a greater sense of connection.
A greater sense of connection to yourself and to this moment.
And when you feel like you've done your ten rounds just taking a moment to notice what's new or different in your body compared to when we first began.
Noticing places of spaciousness in the body,
Of lightness that might not have been there before.
Or maybe even noticing the mind is busy or noticing that there is tension or discomfort somewhere where you've been moving too quickly to notice before.
And just know that this is all welcome.
That you have arrived in yourself for this precious moment.
And know that you can return to this practice any time you like.
Returning to the Four Seasons as a guide to bring you back home to yourself.
