Welcome to day three.
Today's meditation practice focuses the breath to help produce calmness.
When you're ready,
Please find a comfortable position and begin to take slow,
Long,
Deep breaths.
Inhale,
Exhale.
Place one hand to the heart and one hand to your belly.
Begin to feel the chest rise and fall.
Begin to feel the belly rise and fall.
Inhale.
Exhale.
Continue with this natural rhythm of breath.
Feeling the air enter in through the nostrils,
Then exit through your nostrils.
Continue to feel your breath.
On the next inhale,
Feel the belly rise,
Then the ribs expand.
And finally,
The chest lift.
Coming to the top of the breath,
Just below the throat.
On the exhale,
The breath leaves the chest.
Ribs fall,
Belly contracts.
Continue with this breath,
Feeling all three parts.
Begin to feel the chest lift.
Begin to feel the chest lift.
Inhale,
Belly,
Chest,
Chest,
Ribs,
Belly.
Inhale,
Belly,
Chest,
Ribs,
Ribs,
Chest,
Belly.
Exhale.
With this last exhalation,
Begin to feel the breath as a wave coming up from the belly,
Rising to the top of the breath beneath the throat.
For two counts,
Then let the breath go in a wave from the chest out to the belly.
Continue with this wave-like breath,
Rolling in and up,
Counting to two,
And rolling out like a tide.
Feel the fluidity of the breath.
Feel the complete cycle of the breath.
Focus only on the breath.
Finish one more cycle of this breath practice,
And after the complete exhalation,
Return to your natural breath.
Feel the calmness in the breath.
Feel ease and steadiness.
Continue watching the breath.
You may have released your hands some time ago.
Maybe you'd like to release them now.
Continuing to experience this calming sensation that the breath brings to the body,
To the mind,
To the spirit.
And at any point,
If you are ready to return,
Starting to bring the awareness back into the body,
To the room,
Gently wiggling the fingers,
The toes.
Inhale to reach the arms up and overhead.
Exhale,
Let the arms float back down by your side.
Feeling free to return to this practice anytime you need a little bit more calm,
A little bit more awareness of your breathing patterns,
Or to just push pause.
I thank you for joining me,
For allowing me this honor,
This privilege,
Wishing you a beautiful rest of your day,
And I look forward to seeing you at our SIT tomorrow morning.
