Welcome to this meditation.
I'm your host Billy,
And I'll be guiding you through today's meditation.
To begin this meditation,
Please bring kindness and awareness to why you chose this meditation,
How your belly,
Chest,
And head each feel during this meditation,
The emotions that arise during this meditation,
The positive or negative narratives you tell yourself during this meditation,
The fact that many others may be experiencing similar thoughts,
Feelings,
And emotions as you may experience during this meditation,
How you might feel with having increased awareness,
And when you can apply this increased awareness in your day-to-day life.
So let us begin by getting into a comfortable position,
Either lying on the floor with your feet uncrossed and falling away from each other,
Arms at your side,
Or if you prefer to be in a chair,
Sit with a dignified posture with your back away from the back of the chair,
Chest proud,
Feet flat on the floor,
And hands wherever they're most comfortable.
And now that you've found a comfortable position,
Let's take a moment to settle in using our breath.
Let's take a deep inhale through our nose for four,
Three,
Two,
One.
Now exhale through our mouth for four,
Three,
Two,
One.
Let's do that four more times.
Inhale through the nose for four,
Three,
Two,
One.
Exhale through your mouth for four,
Three,
Two,
One.
Inhale through your nose for four,
Three,
Two,
One.
Exhale through your mouth for four,
Three,
Two,
One.
Do that on your own for two more times.
Breathing like this allows us to expel the stress from the day in a more profound way.
Now let your breathing become more natural as you both inhale and exhale through your nose.
Focus on breathing into your belly,
Filling that up with air on the inhale.
And now gently let your belly fall flat on the exhale.
Find the natural rhythm of your breath with each inhale,
Taking in the air through your nose and filling your belly with that air.
On the exhale,
Let the air pass through the nostrils gently while flattening your belly.
Use these breaths to quiet the mind by just focusing on each inhale and each exhale.
Allow yourself to simply just be.
And now allow yourself to come back to your breath,
Feeling the air pass through your nostrils,
Filling your belly with gratitude for this meditation.
Exhale through your mouth as you let your belly fall flat,
Expending those thoughts and feelings that do not serve your best interests.
Let's do that one more time.
Inhale through your nostrils,
Filling your belly with love and gratitude for yourself.
Now exhale through the mouth,
Letting your belly fall flat and allowing yourself to let go and let live.
Now take one more natural inhale through the nose and exhale through the nose.
And at the bottom of your breath,
Go ahead and open your eyes.
Take a moment to let the sensations of your body register with you as you bring awareness to the world around you.
Take inventory of the sensations of your body and bring awareness to your surroundings.
So with that,
This is Billy.
Thank you for sharing this time and space with me.
May you feel happy,
Healthy,
And loved.
Take care,
Friends.
