Hi,
My name is Asa.
Welcome to this candle breath guided breathing meditation.
This beginner-friendly technique involves breathing in through the nose and out through the mouth as if you were blowing out a candle or exhaling out through a straw.
As with any breathing practice,
Please listen closely to your body.
If you notice yourself beginning to tense or feel uncomfortable in any way,
Simply release the technique and breathe in and out through your nose at your own pace.
Let's begin by coming to a comfortable seat or lying down on a couch or a bed.
You can allow your eyes to fall closed or leave your eyes open with a soft gaze on the floor a few feet in front of you.
If you're seated,
Allow the crown of your head to lift up as you breathe in and allow your shoulders to relax down towards the earth as you breathe out.
Notice if you're holding any tension in your jaw,
Your shoulders,
Or anywhere else in your body.
And if so,
Along with your next exhale,
Allow that tension to melt away from your body.
And now slowly begin to deepen your breath,
Making each breath a little fuller than the last.
Bring your full awareness to your body breathing,
Allowing your focus to sink more and more into your body with each breath.
And if you'd like,
You can place one hand on your belly and one hand on your chest to better feel your breath flow through your body.
Whenever thoughts float into your mind and you notice you've become distracted,
Simply recognize that your mind is thinking and then gently bring your attention back to your breath.
And now for our breathing practice.
When you're ready,
Slowly breathe in through your nose and then purse your lips and breathe out through your mouth as if you were gently blowing out a candle or slowly exhaling out through an imaginary straw.
And be sure to fully exhale,
Waiting to inhale until all of the breath has been pushed out of the lungs.
And continue this breathing technique at your own pace,
Breathing in through your nose and then out through your mouth with pursed lips.
I'll be back in a few minutes to close out our practice.
And when you're ready,
You can release the control of your breath,
Relax your mouth and your belly and breathe in and out through your nose.
Take a moment to notice how you're feeling after practicing this breathing exercise.
While keeping your eyes closed,
Slowly begin to expand your awareness outward.
Become aware of the sounds in the space around you.
And when you're ready,
Take a deep breath in and on your exhale,
Gently sit back,
Take a stretch and blink open your eyes.
Thank you for practicing this candle breath guided breathing meditation.
I wish you a wonderful rest of your day.
