Hello and welcome.
My name is Alex Fisher and I'm so grateful that you're here today.
In today's meditation,
We're going to explore the world of our breath as we reconnect with our bodies and calm the noise of our busy lives and minds.
The human body is capable of so many incredible things,
The expansiveness of which we have only just begun to explore.
Some of these abilities take immense effort,
Sometimes to the point of exhaustion,
While others feel as if they are automatic downloads,
No laboring,
Just ease.
Exposing the mind and utilizing the fullness of our breath are two of these spaces.
One may feel easier to access than the other depending on how you personally experience calm or ease alongside your breath,
But when we allow both calm and the breath to work in tandem,
Our bodies experience a deeply restorative healing.
Today we'll be exploring the ways in which we can access this state by simply remembering and returning to the ease of our breath.
We are all born intuitives.
As babies,
We intuitively breathe at a rate that makes sense for our smaller bodies.
We intuitively cry when we feel hunger or wriggle and yawn when we feel exhaustion.
We grab the attention of the nearest nurturing human,
And if those in our world are able to respect and honor our needs,
We are fed and tucked in for a nap.
Our bodies instinctively send us cues without us having to do a single thing,
And in turn,
Most times,
We are taken care of.
In today's practice,
We're going to tap back into this innate knowing as we self-soothe our bodies and reintroduce ourselves to the natural flow of our breath in order to calm the noise of our busy and oftentimes overwhelming lives.
We'll start by finding a position that feels comfortable for your body,
Either lying down or seated in a chair or on the floor,
And just settle in here with eyes closed or in a soft downward gaze,
Making any adjustments that your body feels called to make.
And we'll begin by acknowledging the space you inhabit,
Starting all the way out in the vastness of the universe,
Gradually making your way into your own personal spot within the Milky Way galaxy.
Then here on planet Earth,
Slowly visualizing your way onto the continent you currently reside,
Into the country,
And within the wider community,
And now even closer to your neighborhood,
Envision the street you're on and the building you're currently in.
Enter into the room and see yourself as you are now,
Eyes soft,
Comfortable,
And breathing.
Now imagine you are the air that fills your lungs.
You feel the cool sensation as you enter into your nostrils or mouth and expand within every part of your body as the oxygen regenerates your cells.
Notice how it feels to be inside your chest and embodying your abdomen as you inhale,
Creating space for the flow of oxygen to circulate throughout your body,
Sending much needed nutrients to every part of your being.
And as you exhale,
Notice your stomach and chest contract,
Pushing the breath out and releasing the carbon dioxide that no longer serves you and your body.
Stay with the natural rhythm of your breathing here and continue to envision yourself as the breath entering into your body and slowly releasing out.
If you feel your focus pulled in any other direction,
Gently guide it back to the breath.
There's no right way,
Simply a nod of acknowledgement and a return to the breath's natural rhythm.
Now as your body begins to acclimate to this natural rhythm practice,
Start to visualize the breath as a warm glowing light.
When you breathe in,
The glow becomes more vibrant,
Pouring into and throughout your body.
And as you exhale,
Out the light gradually dims.
In the next round of breathing here,
We're going to breathe in for a count of three,
Hold at the top of the breath for three and release for five,
All while keeping that warm glowing light in your mind.
So we'll inhale here for two,
Three,
Hold for two,
Three and exhale two,
Three,
Four,
Five.
Again,
Inhale two,
Three,
Hold at the top two,
Three and exhale two,
Three,
Four,
Five.
Continue with this measured breathing for a moment and begin to listen to your body at the top of the breath to see if it tells you when it's time to release and exhale.
Does your body also remind you at the bottom of the breath to begin the cycle again?
There's no right answer.
Simply notice.
And if your mind begins to wander from this space,
When you're able,
Gently bring your awareness back to the warm glow as you inhale,
Hold and slowly exhale.
I'll return in a few moments here.
One more.
You you At the bottom of your next exhale Slowly return to your body's natural breath cycle and connect back with the rest of your body remembering your presence reintroducing some small movements to your fingers and toes maybe turning the head from side to side and and Gradually bring your awareness back into the room connecting with any sounds smells or tactile sensations that help to ground you in the space Slowly blink the eyes open if you haven't already and find yourself here I hope you enjoyed this practice with me today.
I'm grateful you're here.
I I like to end my sessions with a practice of gratitude love and acknowledgement of this strange life journey We all find ourselves on By closing with the phrase.
Thank you.
I love you Keep going Until next time
