Hey,
Hello,
Hello.
Thank you for joining me on this next meditation adventure.
We're gonna be exploring much more of the breath today and the space between the breaths.
So I invite you to get comfortable.
Open up your heart,
Open up your lungs and your chest.
Soften the facial muscles,
Soften the body,
Shoulders.
Close the eyes.
Take a few deep breaths in through the nose and out through the mouth.
Do that as many times as you need to let go of whatever came before and invite in the present moment.
So let's begin.
And notice the sounds all around us one by one.
You're gonna notice the sensations in our skin.
And we're gonna notice the breath rising and falling at the center of the chest.
If you'd like,
You can take a moment to set an intention for your practice,
If nothing but to remain open,
Spacious.
Good.
And then I'd like you to bring your awareness up to the top of the head and using body scanning,
Do one round scanning from the top of your head down the front of your body and up the back of your body.
Take as much time as you need to do this thoroughly and with full focus and awareness.
Please begin.
Take a moment to set an intention for your practice.
Once you have completed,
Slowly draw your awareness down to your belly,
Watching the belly expand and contract with each inhale and exhale.
Now allow the wavelength form of the breath to expand the belly as you inhale the rib cage and up to the throat and as you exhale,
Contracting at the chest,
The rib cage and finally the belly.
Continue this inhaling from belly to throat and exhaling throat to belly.
Inhaling belly to throat and exhaling throat to belly.
Continue like this for 5 more rounds on your own.
Beautiful.
Keeping focused on your breath,
I invite you to bring your awareness down to the first chakra.
This energetic center is at the pelvic floor,
The area between the genitals and the anus.
Bring your mind's eye there and focus your breath there for just a few moments.
Watch the wave-like form.
And exhale there.
Inhale.
And exhale.
Good.
Inhale.
And exhale.
Notice what you feel.
Inhale.
And exhale.
Beautiful.
Move the awareness up now to the second chakra.
Just a couple of inches below the belly button in the middle of the pelvis region.
Just find that area on your own.
Start to breathe into it.
Inside of your body.
And continue the breath,
The wave-like form.
Inhale.
And exhale.
Inhale.
And exhale.
Good.
Continue like this.
You may notice sensations.
You may notice an energetic center there or feel more drawn to a certain place there.
Just notice that.
Or you may not.
Just bringing your focus,
Your mind's eye,
And breathing is enough.
Good.
One more round.
Beautiful.
Slowly move up to the third chakra,
Solar plexus.
Watch the breath rising and falling in the solar plexus between the belly button and the rib cage.
And we'll breathe together.
Inhale.
And exhale.
Inhale.
And exhale.
Inhale.
And exhale.
Good.
Draw your awareness up to the heart,
The heart chakra.
The center of the chest,
Just left of center.
And continue your breathing.
Inhale.
And exhale.
And then we'll do subtle changes and vibration,
Sensation.
Inhale.
And exhale.
Qualities of this area will be different than the others.
Inhale.
And exhale.
Draw the awareness up to the throat,
Throat chakra.
Continue your breathing.
Inhale.
And exhale.
Inhale.
Exhale.
Inhale.
And exhale.
Up to the third eye,
The space between the eyebrows.
Ready,
Breathing there.
Inhale.
And exhale.
Inhale.
And exhale.
Inhale.
And exhale.
Lastly,
Go to the crown chakra,
The top of the head,
Center of the top of the head.
And inhale.
Exhale.
Inhale.
Exhale.
Last one,
Inhale.
Exhale.
Beautiful.
And now I invite you to go to the energetic center you feel most drawn to now of any of the ones we just went over,
Any of the chakras.
Perhaps it's the heart,
Or the throat,
Or the third eye,
Or the belly.
Take a moment to find where you want to go and go there now.
And now wherever you are,
Softly watch the breath rising and falling from this place.
Without trying to control your breath,
You're just observing the inhales and the exhales.
The ups and the downs.
If your mind gets distracted,
Just gently pull it back to your focus,
The point in the breath.
As you watch your breath,
Notice the upward sensation as you inhale and the downward sensation as you exhale.
As if rolling up to the top of the hill,
And then rolling down to the bottom of the hill.
Notice this natural upward motion and a natural downward motion with each subtle breath.
Remaining fixed at your energetic point.
Good.
And now begin to notice this natural pause at the top of each breath,
And a natural pause at the bottom of each breath.
So as we roll up the hill,
There's a natural slowing down,
A natural pause before the downward motion happens,
The exhale.
So start to notice that natural pause at the top of each breath,
And a natural pause at the bottom of each breath,
However small or subtle it might be.
Good.
Notice how the gap between the breaths naturally expands.
You may find yourself suspended in between breaths for a moment or two,
Focusing on the gap between the breaths.
Notice how in the gap between the breaths,
There's no need for motion,
No need for action or thoughts.
Just pure being.
Allowing thoughts to pass by like clouds in the sky,
Allowing them to dissolve into thin air as quickly as they can.
No need to hold on to anything here.
Just resting in this pure being.
When you're ready.
Gently,
Gently deepen the breath.
Return to the sensations of your body.
Just feeling of your weights on the floor,
And the space that you're sitting in.
Allow your awareness back into your center,
And either with your mind's eye or your hand,
Touch that place.
Acknowledge the wisdom within.
Take a moment to close your practice.
Bowing our heads to our chest,
We say thank you.
Namaste.
