Hello and welcome to this practice.
My name is Beth Stone and I'm here to guide you through a short practice today which will be a meditation on our breath.
The meditation is designed to help you reset when you only have a few minutes to do so.
There's no track behind this meditation so if you'd like some soft music,
Please feel free to stop this recording,
Put some music on for yourself and come back to it.
Again,
I hope you enjoy this practice.
I hope it helps you and let's begin.
Please find a comfortable place to sit or lie down.
Make sure that your body is supported.
You have a place that you can rest for just a few minutes where you won't be startled and hopefully not interrupted as well.
Adjust your posture so that if you're seated upright,
The crown of your head is over the base of your spine and if you're lying down,
Your spine and your body feel supported.
Soften your eyes somewhere between open and closed and feel the whole body resting in your space.
Turn your attention inward as if you're flashing a light onto yourself and have the intention to completely relax.
Allow yourself to be effortless and be aware of your body.
Be aware of all of the space in which your body is lying or seated.
Bring your awareness to the top of your head and have the intention to completely and deeply relax the top of the head,
The crown,
The back of the head,
The sides of the head and the ears,
The front of the head,
The forehead and the face and all of the facial muscles.
Allow yourself to be effortless.
As you're noticing your breath,
Just allow the body to be effortless,
Soft,
Easy and watch your breath.
Feel the heart,
The chest,
The throat and the upper back body also softening.
Feel your lower body from your waist and pelvis down to your legs,
Down to your feet all also relax.
And just notice your breath and notice how the body is responding to the invitation to relax.
Take a moment to scan the body from head to toe and as you do,
Become aware of any hidden patterns like tension in the body,
Any hidden patterns or tension in the throat,
The mind or the breath.
Allow the mind to settle and to become more and more absorbed in the rhythm of the breath,
The body breathing.
Notice the quality of your breath just in the knowing that the way we breathe is often a reflection of what's happening in the mind.
So without any judgment,
Just notice how you're breathing and notice that the mind becomes quieter as we study ourselves and stay with the body breathing.
Good.
Now from here,
Remember how you feel.
Notice and remember and know that you can take this feeling with you by returning to your breath in the moment,
Anytime,
In any place.
You are welcome to stay,
To continue to focus on the breath and the body.
But for now,
We'll close the meditation practice,
The focus on the breath.
I hope this practice was helpful for you and I wish for you a wonderful,
Wonderful day or night.
Thank you so much.
Namaste.
