Hello,
My name is Katherine Cucatone and this meditation is a simple calming breaths meditation.
Before we get started,
Find a comfortable seat pressing your feet into the floor and finding your sitting bones on your chair.
Press down into your feet,
Press down into your sitting bones and engage your core.
Consider that your core is going to support your spine and help you lift through the crown of your head,
Softening your shoulders with your spine,
Your heart supported by the muscles in your core.
And once you feel grounded and supported,
Begin to focus on your breath,
Gently breathing in and out.
If you'd like,
You can also soften or close your eyes,
Focusing on your breath,
Eyes soft or closed,
Grounding here,
Turning your awareness,
Maybe even turning your heart a bit more toward your breath.
Begin to extend your breaths,
Breathing in,
I know I am breathing in and breathing out,
I know I am breathing out,
Breathing in for one two three four and breathing out for one two three four five.
Breathing in for one two three four and breathing out for one two three four five breathing in for one two three four and breathing out for one two three four and five and then just gently breathe here let every inhale bring a bit of nourishment and every exhale allow you to let go just a little bit more nourishing with your inhale and letting go with your exhale bringing your awareness to your hands bringing your hands together in front of you and rubbing your palms together to bring a little warmth into your palms place your palms over your eyes and if they were closed maybe open them softly if they were softened open them all the way into the palms of your hands spreading your fingers apart letting in a little light and then slowly moving your hands away from your face finding something to let your gaze anchor upon take one more breath in and one more breath out thank you so much for practicing
