For this exercise,
I invite you to befriend your breath and remove yourself from the friendliness of daily life for a few minutes.
Bring yourself to a comfortable seated position.
You can be sitting on the floor on a cushion cross-legged.
You can be sitting in a chair back straight but not too stiff.
Bring your hands to gently rest on your thighs,
Palms facing down.
Feeling the weight and the warmth of your hands on your thighs.
Close your eyes.
Feel the heaviness of your eyelids.
Start to tune into your breath.
And to notice the sensation of your breath moving in and out of your body.
It can be in your chest,
In your stomach,
Or in your nose.
Wherever your breath is,
Gently tune into its rhythm,
Its movement,
Sounds,
Texture.
For the next few breaths,
I will guide us into a few deeper inhale and exhale.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Allow your breath to return to its normal pace.
Feel if there's any difference in your body comparing to when you started this meditation.
Now,
I want you to be more intentional with your exhales.
Invite your body to soften with each exhale.
Allow yourself to release and let go any tension and gripping with each out breath.
Maybe even sighing out with an exhale.
Each exhale inviting relaxation.
Each exhale letting go of what you don't need.
Ahhh.
Just sigh.
There is no judgment.
There is no judgment.
Soften your being with each out breath.
Know and trust that you can always return to your breath.
Ahhh.
Thank you for taking this time to get quiet.
I hope this meditation helped you find the release that you need.
