Hi,
My name is Z.
I'm going to guide you through an extended breath meditation The breath is an essential part of our existence our lungs pulled by our diaphragm inflate pulling in the necessary elements for our body's survival in Practicing awareness of the breath.
We are deepening our connection to this portal for well-being Mindful breathing is a cause for lower blood pressure It reduces our perceived stress and anxiety and it can improve our overall well-being When you practice regularly,
It can promote your ability to concentrate and enhance your overall cognitive function Which includes memory,
Perception,
Problem-solving,
And decision-making So anytime you engage in a mindfulness practice,
It's important to find a comfortable posture With breathing exercises,
I'd recommend a seated posture Whether on a chair or a cushion to allow the lungs the proper space to engage When you find a seated posture,
The intention is to park the body so you can just forget about it Once you've found this comfortable position and when you're ready go ahead and close down those eyes Take a moment to settle into your body gently observe your posture and Notice any sensations where your body touches the surface beneath you Feel the weight of your arms and legs interacting with your environment Take a moment to just acknowledge your senses Anything you can smell,
Hear,
Taste,
Or any sensations of temperature Bringing your awareness to your toes We're going to perform a body scan moving all the way up to the crown of our head Relax any tension that you might be holding in the bottom of your feet in the top of your feet and your ankles Release any tension in your calves and in your knees Relaxing the top of your thighs and releasing any gripping that might be occurring there Relaxing your hamstrings,
Your hips,
Your glute muscles Softening the area around your lower back Remember to sit up tall,
But not too rigid as to keep your body comfortable Let those shoulders sink a little bit closer to the earth Release any tension that you're holding in your arms,
Your forearms,
Your wrists,
Your hands,
Your fingertips Letting that awareness continuing to travel upwards Releasing any tension in your neck Around your jawline Softening the area around your cheeks Allow the lips to part just slightly and for your tongue to rest just behind your teeth Soften the area around your eyes Soften the area around your eyes Relax your temple and your forehead And lastly relax the tension that you might be holding in your scalp Bringing your awareness to your whole body Continue to let it sink just a little bit more into the earth At this time make any micro adjustments that you might need to be comfortable for the rest of this meditation Meditation isn't about being in pain or being uncomfortable But it's being able to leave the body in a comfortable position So your mind can go to work Bring your focus on to your breath We're going to take three deep breaths to help settle our mind Inhale hold big open mouth exhale Inhale hold big open mouth exhale And one more inhale Hold big open mouth exhale Hold big open mouth exhale Return your breathing to a natural rhythm We're going to settle our mind and work on developing our concentration with ten rounds of breathing Each inhale count and and each exhale count one all the way to ten Distraction is normal If you notice that you are drifting away or forgetting what count you're on Just gently without judgment start again at one At this time drop the counting and just return to that normal breathing rhythm Bring your awareness to the tip of your nose Notice the temperature difference between each inhale and exhale What other sensations do you feel here?
Now slowly let your awareness drift to the back of your throat Do you notice any physical?
Sensations here that might be a little different than the tip of your nose Drawing that awareness into your chest What physical sensations do you feel here?
Pressure temperature Anything that you feel called to observe and now drawing that awareness a little lower Bringing all of your attention to the area around your belly Notice Where you're feeling your inhales and exhales and the sensations that accompany each inhale and exhale Center your awareness on the area where you feel the breath most prominently the tip of the nose the throat chest or belly and And take ten rounds of breathing to observe in detail How your body perceives the sensations of the breath?
It's natural for your mind to wander if you find that your attention has drifted Just gently return to the breath without any judgment We'll take a few more breaths to focus on where you predominantly feel the breath Now bring your awareness back to the tip of your nose as you inhale Notice the beginning middle and end of each inhale How detailed can you get?
Where is the beginning of the beginning in the middle of the middle and the end of the end?
Bring these same observations to each exhale Notice at the end of the inhale as your breath flips to the exhale What do you notice there or?
Maybe the flip from the exhale to the inhale Where in the body do you feel this most prominently?
Moving our awareness We're now going to be focusing on different parts of our body Take this awareness and bring it in to your right hand Notice any physical sensations that are occurring there Notice that you know exactly where to place your attention in order to focus on what you know is your right hand Can you feel your breath in your hand?
Now zooming in like a laser beam of focus Take your awareness to your index or pointer finger on your right hand What sensations do you notice here?
What about your focus makes it different in your index finger than your whole hand and Can you feel your breath differently in your index finger than your whole hand?
Here now let's see if we can get even more detailed and Take your awareness to the tip of your index finger on your right hand Notice the difference in honing your awareness to this particular area of your body While it might be incredibly subtle do you notice a difference in how the breath appears here?
When we practice in this way Whether the focus is on our hand our leg or chest It encourages a deeper mind-body connection and it fosters a more profound state of relaxation and mental clarity Giving our mind the opportunity to train its awareness to go where we place it Increases our ability to stay focused on one object for longer Whenever we take the time to train our mind we are manifesting goodness in the world You're doing powerful work in lowering your own stress levels this helps you create harmony between your mind and your body and Will give you the chance to develop your ability to focus without distractions Therefore being able to show up better for the people in your life If you could always have control of your focus Imagine what kind of world you could create for yourself and in turn create for others What kind of goodness can you manifest with this increased level of focus And bring to mind a positive impact that you could have on other people Take this moment to bring to mind Someone who might not have this gift of a mindfulness practice in their life someone who might have challenges with stress or anxiety and If you can package all of this goodness that you've just cultivated in this session and Give it away to that person Notice how their entire being transforms with this kind of gift Notice how their anxiety and stress melt away to reveal a healed person You are capable of creating a world of goodness All within the power of your mind Now gently bring your awareness back into your body Put some movement into your fingers and toes Maybe shift your shoulders back and forth to encourage the body to wake up and when you're ready Open your eyes Taking this time to do something good for yourself is one of the best if not the best thing that You can do for yourself and others It doesn't take much,
But the effects are life-changing.
I Hope that you're able to bring more awareness to your day Until next time thanks for joining
