Hello and welcome to this short breath meditation and resetting.
Perhaps the mind is racing,
Perhaps there's physical tension in the body,
Perhaps there's unwanted emotion.
We're just wanting to reset,
Shift ourselves back into a more present state of awareness.
I invite you to find a comfortable seat.
Maybe beginning by letting out a few gentle sighs to ground the body,
To release tension.
Move through an active portion of breath followed by a gentle retention or breath hold.
Have a force,
Always follow your body.
To notice your breath,
As if it's the first time you've noticed your breath.
Where can you feel the breath moving?
Notice the movement of breath through the nose,
The throat,
The chest,
The belly.
Notice if there's effort in your breath.
Am I trying to breathe or can I just allow the body to breathe?
Now as if we begin to consciously control the breath and start to deepen the inhale through the nose,
Feel the belly expand,
The chest rise.
Simply let an exhale spill out of the mouth.
The inhale flows in through the nose a little deeper and the exhale spills from the mouth.
Simply relax.
So let's focus on the inhale.
Let's focus on creating a little bit of space in the body.
As you draw the breath in,
Allow the belly to swell,
The rib cage expand,
The chest gently rise.
In your exhale,
Simply surrender and let the breath fall.
I want you to just remove the little pause or hesitation that exists between the breath.
Can you connect inhale to exhale and exhale to inhale?
Drawing in nice and full,
But letting go heavy and soft.
I'm going to take three more breaths.
Expand on your inhale,
Relax on your exhale.
Together let's take one final breath in.
Pause for a moment.
Just observe the tension in the chest,
The shoulders,
The mind,
And let out a gentle sigh.
Notice the breath tapering off and I want you now to hold and just press pause on the breath.
Allow the mind to sink down into the body.
Find a place of stillness within.
You don't need to breathe.
Let your mind find your body.
Let's see if we can hold another three,
Two,
One.
Now let's take one breath in,
Relax it out.
And again,
Let's pause just another 10 seconds.
Try and float back down to that point of stillness.
Now with a conscious inhale,
Let's draw in a big breath.
Hold the breath at the top.
You could lightly begin to squeeze the belly or the chest,
Creating a little bit of tension or pressure in the body.
With a nice big sigh,
Just let it go.
Big,
Easy sigh.
Just notice that the blanket of calm washes over the body.
Now we're just going to take five more breaths,
Five of the fullest,
Most conscious breaths you've taken today.
So let's draw in a nice deep inhale.
Relax it out.
Big breath in.
Relax it out.
Find that rhythm in and let it fall.
Together our final breath in.
Let's hold at the top.
Try and soften any tension here.
Float on the breath.
And now with a relaxed,
Easy sigh,
Just let it spill out of the body.
Notice the shoulders drop,
The entire body softens.
Just let your natural breath find its way back.
Maybe you feel your heartbeat.
You notice the shift in temperature of your body.
The space between thoughts becomes a little bit bigger.
Stay with your breath.
Stay in your body.
Noticing anything that arises before moving on with your day.
Remember,
The next time you need to reset,
Come back to the breath.
