In this meditation we're going to be following the breath into a deep stillness.
We're going to start with a relaxation and we're going to be doing some deep cyclical breathing.
Cyclical breathing is just breathing in a cycle where you're going to inhale for the count of four,
Hold the breath for the count of four,
Then exhale for the count of four and then again hold the breath for the count of four.
And this is a really great way of very quickly switching the nervous system from an active stress response into a very relaxed restorative state.
If you're not in time with me don't worry at all,
It's no problem.
After the cyclical breathing we'll just follow the natural rhythm of the breath and during the meditation at any point if your mind wanders don't worry that's completely normal,
Just keep bringing yourself back to your breath.
Whenever you notice your mind has drifted or whenever you notice you've become distracted by something like sounds in your environment or thinking about something you have to do later.
Your only job during the meditation is just to keep bringing yourself back to your breath.
Whenever you notice your mind has drifted or wandered and I'm going to guide you to follow the breath into a deep stillness.
Find a comfortable position sitting with a nice straight spine and rest your hands wherever they feel most comfortable,
On your knees,
On your thighs or in your lap.
When you're ready just close your eyes and become aware of your breathing.
If it's comfortable breathe it in and out through your nose,
Noticing the in breath and the out breath.
Allow your breathing to become slow and soft and let your belly relax.
Imagine there's an invisible cord pulling the crown of your head towards the ceiling.
Feel your shoulders release and relax away from your ears.
Feel all the muscles in your face soften.
Feel your forehead soften and relax.
Let your tongue just rest at the bottom of your mouth and feel your jaw relax.
Feel your chin ever so slightly and feel all the muscles in your neck relax.
Now in a moment you're going to start breathing in a cycle,
Inhaling for the count of four then holding the breath for the count of four,
Exhaling for four and then letting the breath rest for four.
So on your next in breath slowly breathe in for the count of four,
Breathing right into the base of your stomach.
Gently hold the breath for the count of four.
And then slowly exhale for the count of four.
Now let the breath pause for the count of four.
And we'll repeat this a few times,
Feel your ribcage really expand as you inhale for four,
Filling your lungs completely.
Notice how your lungs feel full of air.
On the out breath just let the breath slowly release without effort.
Let the breath simply rest for four.
As you continue to count in this way notice the movement of your stomach as you breathe deeply and slowly.
As you follow the breath notice the weight of your body on the cushion or chair beneath you.
With each breath allow your whole body to relax more and more deeply,
Completely supported by the surface beneath you.
Feel all the muscles in your legs releasing and softening.
Feel all the muscles in your back relax and release.
Now let go of the counting and allow the breath to just naturally come and go,
Rise and fall.
You don't have to deepen the breath or control the breath,
Just allow your body to take over.
Pay attention to all of the sensations of the breath as the air enters and leaves your body.
Follow the full journey of the breath from the tip of your nose right into your lungs and then out again.
Feel the natural rise and fall of the breath.
As you continue to count in this way notice the movement of your stomach as you breathe watch your breath like you might watch the waves of the ocean each new wave arriving and receding sometimes deep sometimes shallow sometimes pausing and don't know… first you will notice the impulse in your breath Just allow your entire body to relax Allow your mind to relax as you watch your breath like the waves of the ocean ebbing and flowing Just allow your entire body to relax as you watch your breath like the waves of the ocean ebbing and flowing Feel each new breath like an ocean wave rising and falling Arriving and receding Apparing and disappearing Apparing and disappearing Behind each wave like breath there is a stillness like a still ocean Each breath emerges from this vast ocean of stillness and withdraws back into the stillness Stay with each breath as it rises and falls out of the stillness Feel each breath as it rises and falls out of the stillness Feel each breath as it rises and falls out of the stillness Feel each breath as it rises and falls out of the stillness Feel each breath as it rises and falls out of the stillness Feel each breath as it rises and falls out of the stillness Start to follow the breath right into the stillness You might find yourself naturally pausing between breaths Feel each breath as it rises and falls out of the stillness Feel each breath as it rises and falls out of the stillness Gradually let go of your breath and allow yourself to completely rest in this calm ocean of stillness Feel each breath as it rises and falls out of the stillness Feel each breath as it rises and falls out of the stillness Feel each breath as it rises and falls out of the stillness Feel each breath as it rises and falls out of the stillness Feel each breath as it rises and falls out of the stillness Feel each breath as it rises and falls out of the stillness Feel each breath as it rises and falls out of the stillness Music playing Music playing Music playing Feel yourself gently becoming a part of this stillness Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing Music playing When you're ready to return to your day,
Just bring your awareness to the weight of your body and the space that you're in.
Gently wiggle your fingers and toes Gradually open your eyes when you're ready.
Have a gentle stretch Take a moment to notice how you feel and give yourself a big thank you and enjoy the rest of your day Music playing Music playing Music playing
