Hello and welcome to a breath and sound meditation.
I invite you wherever you are to find a comfortable seat however that looks like for you.
Maybe you're sitting cross-legged or sitting on a chair and bringing your palms down towards your thighs.
Either palms face up towards the sky or down towards your thighs.
And softly closing your eyes.
I invite you to bring to your mind an intention you have for yourself.
This intention may be something that you are calling more of into your life or something that you are letting go of.
Maybe you're calling in more love,
More trust.
Maybe you are letting go of fear or anxiety.
And I invite you to speak your intention aloud.
And now begin to notice your breath.
Notice it without changing anything.
Is it shallow?
Is it deep?
And now begin to deepen your breath.
And we'll take three cleansing breaths together.
So breathing in through your nose,
Filling up your entire body.
And then exhale out of your mouth,
Let everything go.
Again breathing in through your nose,
Filling up your entire body with air.
And then with an exhale let everything go out of your mouth.
And again your deepest and biggest breath yet today.
Filling up your entire body.
And then exhale out of your mouth,
Let everything go.
Feel your entire body begin to relax.
And now see if you can release any tension that you might still be holding onto.
Begin to relax your jaw.
Relax your shoulders.
Relax your hands.
Relax your hips.
Relax your knees.
Relax your feet.
Feel your entire body.
Relaxed.
And just noticing how you are feeling in this moment.
Allowing yourself in this pause to feel whatever you are feeling.
To allow whatever is arising to arise.
And now coming back to your breath.
Breathe in for a count of four.
So breathing in through your nose for one,
Two,
Three,
Four.
And then exhale one,
Two,
Three,
Four.
Breathing in two,
Three,
Four.
Exhale two,
Three,
Four.
And this time breathe in for two,
Three,
Four.
And then hold your breath at the top.
Two,
Three,
Four.
Exhale two,
Three,
Four.
Breathing in two,
Three,
Four.
Hold your breath at the top.
Two,
Three,
Four.
And then exhale two,
Three,
Four.
Again inhale two,
Three,
Four.
Hold at the top.
Two,
Three,
Four.
Exhale two,
Three,
Four.
And now come back to your normal breathing pattern.
And now come back to your normal breathing pattern.
And now bring in your awareness to the bottom of your body.
And now bring in your awareness towards the space of your heart.
And I invite you to bring in the thought of gratitude.
Something that you are grateful for today.
Begin to feel this gratitude expand from out of your heart space into your entire being.
And envision how you will carry this gratitude with you into the rest of your day.
And place a hand on your heart and we'll take a cleansing breath together to close.
So inhale through your nose filling up your entire body.
Every cell fills with air.
And then as you exhale let everything go out of your mouth.
And just taking a moment here to notice how you feel.
And then when you're ready slowly blink your eyes open.
And take a moment to honor yourself for showing up in this way before you continue on with the rest of your day.
Thank you for being here and so much love and light to you.
Namaste.
