This is Joshua Young and welcome to this meditation on befriending the breath.
Take a moment to get into a comfortable position.
Whether that's lying on the back,
On the belly,
On the side,
Or sitting up.
You're just simply taking this moment to notice what is most comfortable for you.
And once you find yourself settled,
Take a moment to notice the breath.
Noticing what it feels like in this very moment.
There's no need to change or judge.
Just simply noticing.
Start to notice the push and the pull of the stomach as you inhale,
Expanding the stomach.
And as you exhale,
Allowing it to drop down towards your spine.
Continuing in this way,
Inhaling through the nose,
Expanding the belly,
And exhaling,
Allowing the belly to move towards the spine.
Continue in this way for 10 more breaths.
Noticing if there's an opportunity to expand the breath in both spaces.
Three more breaths.
And once you reach the third breath,
Just notice what it feels like to slow down the inhale and the exhale.
Noticing what it feels like to slow down the inhale and the exhale.
Noticing what it feels like to slow down the inhale and the exhale.
Just notice what gentle breath feels like in this space.
Noticing what it feels like to slow down the inhale and the exhale.
Noticing what it feels like to slow down the inhale and the exhale.
Taking the next 10 breaths,
Breathing in the way that feels most comfortable for you.
Expanding the belly,
Breathing urgently,
Or simply inhaling,
Expanding the belly,
And dropping it back towards the spine.
Noticing what it feels like to slow down the inhale and the exhale.
Noticing what it feels like to slow down the inhale and the exhale.
Noticing what it feels like to slow down the inhale and the exhale.
Noticing what it feels like to slow down the inhale and the exhale.
Noticing what it feels like to slow down the inhale and the exhale.
Noticing what it feels like to slow down the inhale and the exhale.
Noticing what it feels like to slow down the inhale and the exhale.
Noticing what it feels like to slow down the inhale and the exhale.
Noticing what it feels like to slow down the inhale and the exhale.
If you are still within the 10 breaths,
Continue at your own pace.
If you have completed the 10 breaths,
Simply notice your body's response to this practice.
Taking this opportunity to acknowledge the body,
To acknowledge the breath,
And to acknowledge yourself.
And now I thank you for taking this moment to practice with me.
Namaste.
