Welcome to this breath awareness meditation.
We will begin by finding our seat today.
So wherever you are,
If it's on a chair,
If it's on the floor,
If it's on your favorite meditation cushion,
Make sure your seat bones are totally connected with the ground below you.
Your feet are either completely in touch with the soil below you or your floor in any room you might be in.
And if you're sitting in your meditation cushion in a lotus position,
Make sure the soles of your feet are actually comfortable and not cramped.
We'll begin by simply following a breath pattern of a three-part inhale and one long exhale.
So join me here.
Place one hand on your stomach,
One hand on your upper chest.
As we breathe in through the nose for the first part of the inhale,
Inhaling through the nose into the diaphragm,
Into the lungs,
Second part.
Inhaling the third part into the upper back of our chest,
Breathing in.
And slowly exhaling in one sweeping motion.
Exhales through the lips,
Keeping the breath out at the bottom.
And then beginning again,
Inhaling into the diaphragm,
In through the nose,
Expanding the body and the breath into the lungs,
Breathing in.
Third part of your inhale,
Breathing into the upper chest,
The back of the chest,
The back of your body.
Hold and then exhale long exhale through the lips.
Holding at the bottom,
Slowing down our breath,
Slowing down our nervous system here.
Inhaling again,
In through the nose,
Second part into the chest,
And third part into the upper back,
The back side of your body,
Feeling your ribcage and your shoulders fill with oxygen.
Exhaling smoothly through your lips.
We'll stay in this pattern for another minute,
Breathing in through the nose into the diaphragm,
Into the lungs,
And all the way up,
Before you exhale smoothly through the lips.
Two more repetitions now.
Breathing in through the nose into the diaphragm,
Expanding the belly,
Into the lungs,
Filling the body with oxygen,
And biggest breath of the day,
Just a little bit more to fill the upper part of your chakras.
Exhaling,
Letting go,
Breathing out through the lips.
See if you can expel all of the oxygen,
Exhale to the bottom.
Last one,
Expanding your diaphragm as you breathe in,
Then breathing up into the lungs.
Last bit of oxygen,
Breathing it into the upper chakras,
Into your crown,
Holding it there,
And exhaling,
Letting it all go,
Bringing the hands back into your lap or on top of your knees,
Connecting back to your regular breath,
And simply observing here,
Paying attention to your quality of thoughts,
Paying attention to the signals your body is giving you,
And paying attention to the subtle notes of your energy field,
As you're arriving in your body with this deep three-part breath,
Oxygenizing all of your cells,
Enjoying this breath awareness as you're building and cultivating a deeper connection to your breath through consistent practice.
For the second part of our breath awareness today,
We will bring our hands together at heart center,
Palms are facing each other,
And as we breathe in through the nose,
We raise our hands above our head,
Palms stay connected all the way up,
Breathing in,
Exhaling also through the nose,
Hands come down,
Smooth motion all the way back in front of your heart,
The center of your chest.
So we're opening our chest here in this breath pattern through the movement of the body,
But we let the breath guide the movement.
So breath comes first,
Movement follows,
Here we go,
Breathing in through the nose,
Hands are rising at the top of your inhale,
Hands are extended over your head,
Stretching open the chest,
Exhaling through the nose,
Hands come back down.
Staying in this pattern,
Let's keep going,
Breathing in,
Hands go up,
Gentle hold at the top,
Exhaling through the nose,
Hands come down.
Keep going,
Breathing in,
Your lips are sealed,
Your tongue is gently placed at the roof of your mouth,
Holding at the top and then exhaling out through the nose,
Hands come down.
Slowing down the body,
Slowing down the movements,
One more minute here,
Breathing in again,
Hands go up,
Exhaling,
Hands come down.
Nice and slow,
Three more repetitions,
Breathing in,
Hands go up,
Gentle hold at the top,
Exhaling,
Hands come down.
The palms are connected,
Last two,
Breathing in,
Hands go up,
Gentle hold at the top,
Exhaling,
Hands come down.
Last one,
Inhale through the nose,
Hands go up all the way,
Stretching the chest open,
Holding for ten,
Five,
Two,
One,
Exhaling,
Hands come down all the way back into your lap on top of your knees,
Embracing the sensations,
Simply resting here as we move from breath awareness into the breath portal,
Into presence,
Inner stillness and the space of insight.
Letting your breath be natural,
Letting your focus be soft and again coming back to observing the quality of your thoughts,
The quality of space and energy in and around you and also becoming aware of the signals your body is giving you.
Keeping your eyes closed,
Simply staying connected to the space of silence of insight.
Connecting with your intention for this day,
For this week,
For this week,
For this phase in your life,
Understanding what is the most aligned way you can realize your powers,
You can apply yourself to this world,
To your family,
To your work,
To your purpose.
If you desire,
Stay in meditation for a little longer or otherwise bring your hands to heart center,
Do a gentle bow to yourself,
Recognizing yourself,
Giving gratitude to yourself for practicing,
For meditating,
For breathing.
Namaste,
Sat Naam.
