Welcome to your morning meditation,
Connecting to Breath.
Today we'll connect with our breath and start to cultivate awareness,
The foundation of this journey.
This is your time to pause,
Breathe and prepare for a calm and balanced day ahead.
Find a comfortable position,
Either seated or lying down.
Close your eyes,
Soften your shoulders and rest your hands gently in your lap or by your sides.
Take a moment to observe your natural breath without changing it.
Notice how the air is cold as it comes in through your nose but warm as you exhale.
Is your breath fast or steady?
Does it feel shallow or deep?
Simply notice the rhythm of your inhale and exhale.
Notice if there are any emotions that come up within you.
Just simply concentrate on the area around your nose,
Chest and belly and let there be no judgment of your breath.
Just simply observe it.
Now let's begin with a five-five coherent breathing.
A gentle inhale for five seconds followed by a slow exhale for five seconds.
Let's start by placing your hand gently on your belly so that you can feel it rise with each inhale and soften with each exhale.
Always breathing in through the nose and out through the nose and into the belly.
I'll count you in in three,
Two,
One.
Breathe in two,
Three,
Four,
Five and out two,
Three,
Four,
Five and in two,
Three,
Four,
Five and out two,
Three,
Four,
Five and in two,
Three,
Four,
Five and out two,
Three,
Four,
Five.
Continue with that breath sequence breathing in for five seconds and breathing out for five seconds.
Always in through the nose,
Out through the nose and into the belly.
Feel the belly expand on the inhale and soften on the exhale and if your mind wanders gently bring your focus back to the breath.
And as you settle into this rhythm focus on the air entering through your nose.
Cool as it comes in and warm as it flows out.
Let each breath anchor you into this moment releasing tension and inviting calm.
Continuing to breathe in for five seconds and out for five seconds.
Now picture your breath like a gentle wave rising with the inhale and retreating with the exhale.
And with each wave imagine it washing away tension creating space for calm and clarity.
Continuing to breathe in for five and out for five.
Now I want you to bring to mind something that you feel grateful for.
It could be something as simple as the warmth of the sun.
The comfort of your home or the presence of a loved one.
Let that gratitude fill your breath expanding with each inhale and radiating outward with each exhale.
Continuing to breathe in for five and out for five.
Now reflect on the power of your breath.
Notice how it guides you out of your thinking mind and into the present moment.
Your breath is your anchor a path to calm and clarity.
And now I want you to set an intention for today.
What energy do you wish to capture?
What intention do you wish to carry with you?
Perhaps it's patience,
Focus or joy.
And as you breathe in let this intention settle your heart grounding you in clarity and purpose.
Now come back to your normal breath as we take three final long intentional breaths together.
In through the nose and out through the mouth.
I will guide you through in three,
Two,
One.
Breathe in calm.
Exhale tension.
Inhale gratitude.
And exhale doubt.
Inhale clarity.
And exhale into your day.
Now remember to return to your breath throughout the day using the five five sequence whenever it comes to mind.
Each slow intentional breath is a step toward calm,
Clarity and transformation.
Helping you navigate your day with grace.
You
