As you start to find your meditation seat,
You can simply just feel your hips grounded to either your chair or the floor.
Notice the position of your thighs and your feet and whether you want to adjust them or not.
Noticing then the position of torso and your shoulders,
With your arms and your hands.
Again,
Just observing whether the call to change them is there or not.
Before we change anything further in our breath,
Just see or observe where it is that your breath is in your body right now.
Without judgment,
We simply observe and pay close attention to this natural rhythm,
Our life force that is a constant in our life.
Now,
Begin to invite a bigger breath into your body,
Feeling the breath move in through the nose and downward.
For this practice,
Really feel that you can move the breath towards the back body,
Into the back lungs and low back area.
Then,
When you can't inhale anymore,
Take the breath out the mouth or let the breath go out the mouth.
Pause for a moment,
Just observing,
Seeing or noticing any shifts in yourself.
Then again,
Let the breath move in through the nose and feel it move into the back body,
Expanding the back,
Upper back and the low back ribs and the low back,
Really broadening that area.
When you feel like you can't breathe in anymore,
Just naturally let the breath go out the mouth.
And just one more,
I like that big breath that we focus on that back exterior part of ourselves.
As you're breathing in,
Noticing this three dimensional breath that can really expand both front body and back body.
When you can't breathe in anymore,
Just very gently,
We let the breath go out the mouth.
With our lips now sealed,
We can allow the breath to move through the nose and out the nose.
And perhaps with our awareness illuminating our back body,
Seeing what that might mean for you,
Whether tangibly,
Physically or metaphorically.
What are the steps you've taken to get to this point?
What is in your past,
In your history,
And even further down in your life,
What are the steps you've taken to get to this point?
What is the back part of yourself,
The back steps,
The path behind you representing right now?
Without the need for an answer,
We just sit and observe.
And as my voice or guidance starts to trail off in more of you sitting with yourself,
Observe which thoughts want to enter your consciousness,
See them with kindness.
And as an anchor for your present or today,
You can use that back breathing as the anchor.
No matter how many times that our thoughts,
Our experience takes us away from here and now,
We know that we can breathe into our back lungs,
Into our back,
Low back,
And that wide three-dimensional breath extending.
Noticing what may be arising right now,
Please taking another breath,
One of those bigger breaths to signal to our body that we're going to be wrapping up here soon.
Just let the chin fall down towards your chest in this gesture of gratitude,
Bowing down to and even asking yourself or observing inward what it is that you are bowing down to or grateful for that past,
That back,
Our history,
Our past steps,
Our reflection.
And as you're feeling ready,
You can blink the eyes open a few times,
Welcoming yourself back into the physical space.
Moving slowly,
If there's any other little movements that you may need before getting back into your day,
Shoulders,
Head,
Hips,
Low back,
Upper back.
Thank you so much.
My name is Brenda and I hope this meditation was helpful to embody our past,
Our back body,
And our breath.
Thank you so much.
