Welcome,
Beloved.
I'd like you to find a comfortable and quiet place where you can sit or lie down with a straight spine.
When you're ready,
Close your eyes and allow yourself to settle into this moment.
Today,
We will journey into a space of deep,
Full,
And slow belly breathing to relieve your stress and tension.
Let's begin by simply bringing our awareness to our natural breath.
Take a moment to observe the rhythm of your breath as it is right now,
Without trying to change anything.
Feel the air entering through your nostrils,
Flowing down into your lungs,
And then gently exiting your body.
Notice the rise and fall of your chest and belly with each inhale and exhale.
Noticing the breath enter the body and exit the body,
All without effort.
And as you continue to observe your natural breath,
I invite you to set an intention for it to deepen.
This doesn't mean manipulate or force.
It simply means to hold the intention in your mind and allow your breath to naturally respond to that intention.
Notice how intention alone is an effective influence on the flow of life.
Feel each breath as it begins to deepen on its own,
Each inhale becoming a bit fuller,
Each exhale a bit more complete.
Notice how the simple act of awareness encourages your breath to grow more profound and expansive.
Breaking any thought or mental conversation and bringing your attention back to the breath.
Observing each inhale and each exhale.
Now,
Let's begin to deepen the breath with a little bit of effort.
On your next exhale,
Push all of the air out of your lungs,
Feeling as your stomach reaches back to your spine.
Clearing out all of that stale air.
And on the inhale,
Breathe deeply in through the nose into the lowest parts of your lungs,
Expanding your belly fully.
Feel the breath filling your lower abdomen,
Opening your chest and finally rising your shoulders.
Letting the exhale fall naturally until you reach the bottom of the exhale and pushing the belly back to the spine again.
With each breath,
Make it slower,
Softer,
And fuller.
Inhale deeply,
Drawing in life force,
Prana,
Spirit energy.
Feel as this energy fills your entire upper body,
Revitalizing every cell.
Pause for a moment at the top of your inhale,
Savoring the fullness of your breath,
And then exhale fully and completely,
Allowing your body to contract and release all stale,
Stagnant energy.
Continue this pattern,
Each breath slower and more intentional.
Inhaling deeply,
Exhaling fully.
Take a few moments to stay with me in this deep,
Full,
And slow breathing.
Feel the calming and rejuvenating effects with each breath.
Noticing if your mind has run away from this process,
Bringing it gently back to this inhale and this exhale.
Can you breathe even slower?
Can you breathe even deeper?
Can you make every exhale just that much more complete?
Letting the inhale fill you with life energy and letting the exhale release any stress,
Any worry,
Anything that doesn't serve you in your highest good.
As we bring this meditation to a close,
Take a moment to thank yourself for dedicating this time to your well-being.
You showed up,
And that is what counts.
Gently begin to bring your awareness back to your surroundings,
Wiggling the fingers and the toes,
Stretching the body if you need to.
When you're ready,
Gently flutter your eyes open and carry this sense of calm and relaxation with you throughout the rest of your day.
Remember,
The breath is your constant companion,
And you can always return to this deep,
Full,
And slow belly breathing whenever you need to relieve stress and tension.
Thank you for joining me in this practice.
May you carry this peace and vitality with you always.
Love,
And many blessings.
