This guided meditation can be used anywhere at any time,
Designed to help slow and deepen your breath to bring calm to your mind and body.
Utilizing the power of your breath you can engage the part of your nervous system known as the parasympathetic nervous system.
The parasympathetic nervous system helps your body relax or reduces your body's activities,
Especially after periods of stress or overwhelm.
The function of the parasympathetic nervous system is to help with rest and digest or to enable us to feed and breed.
Let us begin.
Let's find a comfortable position either sitting or lying in a quiet space.
As you get comfortable gently close your eyes.
As you close your eyes start to focus on your breathing.
A deep breath in and a gentle breath out.
Breathe automatically and freely.
There is no need to control your breathing.
Know and feel how the air you breathe passes through your nose and fills your lungs and as it leaves your lungs and passes through your mouth again.
Whilst you are breathing what do you notice?
Is your chest moving?
Is your belly moving?
Are you breathing deeply into your diaphragm?
After taking a few breaths if you feel at ease you can start to count.
Breathing in one,
Breathing out two,
Breathing in three,
Breathing out four,
Breathing in five,
Breathing out six.
If your mind wanders and you start to think or feel something else instead of your breathing that's okay just sit with that.
Acknowledge it is there and gently breathe it away and when you are ready return to the awareness of your breathing.
Breathing in one,
Breathing out two,
Breathing in three,
Breathing out four.
Notice any sensations of your breathing,
The speed,
The depth,
If there is any noise.
As you breathe what do you notice?
Is your breath changing?
As you breathe allow your breath to become deeper,
Slower and quieter.
Breathing deeply into your diaphragm and your stomach feeling the air fill and leave your chest.
As you breathe allow your body to relax,
Let your shoulders drop as you take a deep breath in and out.
Notice any tension in your jaw and neck,
Wiggle your fingers,
Wiggle your toes.
Allow your body to sink into the space you are resting as you breathe.
Breathe one,
Breathe two,
Breathe three,
Breathe four.
If you notice any sensations or reactions in your muscles that is okay.
Just bring your attention back to your breath and breathe deeply.
As you breathe acknowledge and focus on that sensation allowing your breath to provide oxygen and nutrients to that part of your body that is longer.
Breathing in five,
Breathing out six,
Breathing in seven,
Breathing out eight,
Breathing in nine,
Breathing out ten.
As you continue to breathe bring your thoughts back to your body and sounds in the room.
When you are ready you may wish to move your body and stretch.
As you stretch gently open your eyes or settle in and continue to rest as you focus on your breath.
As we come to an end in balancing your parasympathetic nervous system we are preparing your body to rest and digest.
Shalom.
