This is a breath meditation for when you aren't feeling great First of all remember that this too will pass Let's start to move the breath into the areas of your body that Feel the most tension Notice first where you're feeling discomfort whether it's in your head your back somewhere else Then bring your hands to rest over that part of your body And begin to breathe in to your hands And start off nice and slow Whatever slow is for you today you could lengthen your breath out to about three seconds in three seconds out Maybe stretching it even bigger than that perhaps four or five seconds in than that perhaps four or five seconds in Even longer out You feel the space between your hand your body Now start to notice In the whole cycle of your breath Notice the filling up as you inhale perhaps more pressing of your body into your hand Notice that pause at the top Notice the exhale shrinking softening Notice that pause at the bottom And the whole cycle repeating itself again Keeping one hand resting on that part of your body that feels the most tension Shift your attention to another part of your body that feels okay if not great Anywhere you feel comfort And then you can feel the tension Anywhere you feel comfort And shift your other hand to rest On that part of your body that feels comfortable Adjust your body position as needed Now send your breath To expand into your second hand surrounding the part of you that feels alright If your hand does not reach that's okay,
Just energetically send your breath into the space that feels Neutral Positive And bring your attention back to the part of you that hurts the most most uncomfortable Instead of avoiding it see if you can breathe and bring your breath into that place of discomfort Now like a ping pong ball shift your attention with each breath Between those two parts of your body And breathing into the place of discomfort Breathing out to the place of comfort Inhale notice Exhale release Now breathe some space into your discomfort,
Welcome it Breathe out into comfort Now see if it's possible for you to shift your attention back and forth Shift your breath back and forth without pausing at the top or the bottom Shift into a connected cycle of breathing,
Just in the discomforts out into comfort If the discomfort moves and shifts throughout your body feel free to shift your hand,
Shift your breath,
Breathe into the discomforts Out into the part of your body,
Out and through the part of your body that feels good And then just breathe in through the part of your body that feels good Out into the part of your body,
Out and through the part of your body that feels good And 20 more breaths here just in and out feeling what feels painful,
Uncomfortable and feeling what feels comfortable Welcoming Breathing in and out Just 10 more keep it going in and out,
No pause just let it flow through Four Last one Inhale fully expand into your entire body,
Let your hands rest Exhale let go,
Pause at the bottom,
Hold Soften your body around,
This retention Let go of your mind,
Feel into your body Pause When you're ready take your recovery breath in,
Feel it filling up into the spaces that feel tight or uncomfortable Feel all the way up and hold at the top,
Let your breath almost start to crack your body open So feeling all the way up,
Letting a little spill out through those cracks,
Sipping a little more in through your nose Expand,
Sip a little more in,
Hold at fullness When you're ready let it burst out Whole body softens Create a straw shape with your lips,
Thick straw like a boba straw,
Take a sip of air in It's gonna be slow,
Fill all the way up,
Let it go,
Soften through your mouth like a sigh Three more just like that,
In through a long straw Inside out let go of control All the way in,
Drawing in some fresh energy,
Fill all the way up,
And then sigh it out Soften,
Last one,
Imagine the longest straw you've ever seen,
Sip it all the way in,
Fill up to the top Fresh fullness,
Open mouth,
Soft sigh Let your breath come back in through nose and mouth Out through nose and mouth Let the breath travel in and out,
Noticing where you pause naturally Notice if you're breathing more through nose or mouth,
If one nostril is more active than the other Now come back to the part of you that isn't feeling its best,
Bring both hands in,
Give yourself a gentle press Take a breath into the pressure,
Let it go through nose or mouth And bring both of your hands together,
Start to rub them into one another,
Creating some friction,
Some fire,
Some heat Move your hands faster and faster,
Breathing slowly Release your hands,
Feel the tingliness there,
Bring your hands back to rest on your body And feel the warmth,
Let your breath transition back to its natural state,
Its new state,
Present state I invite you to stay here for as long as you wish,
Letting that warmth,
Heat,
Love,
Healing energy to flow through you,
Through your hands,
Into your body Filling you up with the energy that you need to move forward,
To heal,
To rest And this concludes our breath practice for feeling your best Where you are right now Thank you,
I love you,
Remember this too will flow through
