Hello,
Welcome.
Welcome to your guided meditation.
As you're ready,
Begin to find your seat,
Preferably up onto a bolster or a cushion,
Something that will allow you to elevate your hips higher than your knees.
And as you do this,
Cross one ankle in front of the other.
Settle your tush,
Your booty,
Onto the bolster as you begin to place your hands onto your thighs,
Between your knees and your hips,
In a space where your elbows relax naturally back by your ribcage.
Activate your core as you begin to lift your heart towards the sky.
Move your shoulder blades towards the spine to support you.
A slight tuck of your chin as you find center,
Shoulders over hips.
Lengthen through your spine.
Begin to close your eyes as you allow yourself to settle into your seat.
Relax your forehead,
Cheekbones and jaw.
Bring your awareness to the space above your upper lip,
Below your nostrils.
And as you do,
Begin to notice your inhale and your exhale.
Bring your mind's awareness to the space above your upper lip,
Below your nostrils.
And begin to watch your inhale and your exhale.
Notice if the breath is coming in through the left nostril,
The right nostril,
Or both.
When your mind begins to wander,
Because naturally it will,
Bring your awareness back to the observation of your breath and whether or not you're breathing through both nostrils or one individually.
Keep your awareness with the breath and continue to watch whether it's your inhale through the left or right nostril,
Or both.
Here you are observing,
Observing the breath and noticing,
Noticing whether you're breathing in through the left or right nostril,
Or both.
Witness if it's shifted.
Continue to observe the breath and which nostril you breathe in and out of.
As you start to notice the sensation of your inhale as it comes in through the nostril to the inside of the nostril,
Feel the sensation as you exhale and the breath comes to the space above your upper lip.
Start to feel the breath as it comes in through the nose and observe and feel the breath as it exits the nose.
Bring your awareness to the sensations of your breath at the same time you stay aware of whether you're breathing in and out of one nostril or the other.
Keep your heart held high and your sitting bones grounded as you observe the breath.
The mind shifts and drifts away and simply bring your awareness back to the sensations of your breath within the nostrils and at the base of the nostrils above your upper lip.
Breathing in,
Breathing out your awareness within the nostrils as you observe the sensation.
As you observe the sensation within the nostrils and you notice where the breath is coming in and where the breath is going out,
It's continuously bringing you back to this moment to allow the thoughts to flayed away as you continue to bring your awareness into the present,
Into the right now through breath awareness and sensation within the nostrils.
Continue,
Continue to sit here for as long as you have with the awareness,
With your breath inside of the nostrils.
When you complete your meditation,
Notice which nostril you're breathing in and out of and if anything has shifted.
From my heart to yours,
I bow.
Namaste.
