Hello and welcome to this short but powerful breath meditation where I'll be guiding you just over the course of a few minutes.
So we're going to breathe up to a crescendo point,
Introduce a short balanced breath hold or retention.
Just follow your body,
Trust in your body.
Try closing down the eyes,
Beginning to feel the body.
Notice the breath.
Let's imagine we're beginning to move out into the rougher waters,
The waves begin to grow so that the breaths become a little bit deeper.
Breathing in through the nose,
Letting go through the mouth,
Imagine riding in wave up on the inhale,
Crashing down with the exhale.
So draw the inhales in a little bit deeper,
Stronger,
Fuller,
But continue to let the exhales go.
A falling,
Relaxing sigh,
Starting to find a rhythm now to the breath.
Drawing in,
Letting go.
Tune into the rhythm of your own breath moving through your body.
We may begin to feel some sensations,
Moving out into the stormy water,
The wind begins to rise,
So just notice these sensations as energy.
Continuing to breathe through these sensations.
We're here for five more breaths.
Try and relax the body,
Soften the jaw as we exhale,
Preparing yourself to just press pause.
So let's just take one final breath in,
Relax and just simply let go with a gentle sigh.
When the exhale stops,
I invite you just to pause now,
In holding,
Balancing.
The more relaxed your body,
The quieter the mind,
So just try and soften here,
Observing your body,
When you feel that you need to breathe,
Invite your breath back.
Feelings,
Gentle expansion,
Filling the body,
Holding the breath at the top gently for a moment.
Just with a relaxed sigh,
Let that go.
Relaxing the shoulders.
Again,
Let's draw one more breath in through the nose,
Filling the belly,
The chest,
Even into the head.
Relax and just let it fall from the body.
Simply allowing the natural breath now to come back.
Just noticing there's a bit more space in the body,
More ease in the breath.
Just feel and follow each breath,
Bringing attention to the air as it just gently comes in through the nose,
Expanding in the body,
Gently out through the nose,
Making the body relax.
Each breath becoming a little bit slower,
Each exhale slightly heavier.
Try to allow the breath to stay in this gentle rhythm,
You rest awareness in the body.
Allow your breath to come back to normal,
Gently begin to blink open the eyes before moving on.
