So keeping some length through your spine,
Closing down the eyes and just tuning into your breath.
You're starting by simply observing your breath.
Bringing awareness to your body and its connection to the floor.
Just noticing the feeling of the air against your skin.
Perhaps you can feel warmth.
Maybe areas of coldness.
Perhaps you can feel your hair against your face on the back of your neck.
And just turning your attention back to your belly.
Breathing in,
Filling up the belly as you inhale.
Exhaling,
Allowing the belly to drop towards the spine,
Letting go.
So inhaling,
Filling up the belly.
Exhaling,
Letting go.
As you inhale,
Breathing in through the nose.
And as you exhale through the mouth,
Relax the belly towards the spine.
Today's meditation is taken from inspiration,
From the serenity prayer.
Grant me the serenity to accept the things I cannot change.
The courage to change the things I can.
And the wisdom to know the difference.
As you continue to breathe,
Just focusing on the feeling of the air.
As it enters in through the nostrils,
It fills up the belly.
And as it leaves through the mouth,
Allowing the belly to let go.
And just notice how we can change our breath.
And how this changes our heart rate.
It brings relaxation to our muscles.
All the extra oxygen it can supply to our body.
Vital for ourselves to function and for life to be sustained.
Yogis call the breath prana.
And this is our life force energy.
Breath is the physical representation of prana or energy.
So breathing in the prana,
Filling up with vital life force energy.
And then taking a healing breath,
Breathing in this prana deeply,
Filling up the belly.
And taking a moment to just hold that straw of prana in your belly.
And as you exhale,
Slowly sending this breath to any area of pain or discomfort or disease.
So that it may be replaced by the prana.
So inhaling into the belly deeply.
Hold the prana for one second.
And as you exhale,
Send it to the area.
Inhaling deeply.
Hold that straw of prana in the belly.
Exhaling to the area of pain or disease.
And then just allow your breath to return back to the belly.
Inhaling through the nose and out through the mouth.
Filling up on the inhale,
Relaxing and letting go on the exhale.
And just notice this level of control you have over your breath.
However,
In life,
Most things are outside of our control.
So we're not able to recognise and notice this.
But notice how it makes us feel when we perceive to have lost control.
And know what's best to do is in fact realise we never had the control.
And that that's okay.
Because we can choose how we react.
We're in control.
Using our breath,
We can breathe through even the most scary,
Most difficult experiences.
Knowing that this too shall pass.
So breathing in deeply,
Filling up the belly.
Exhale and letting go.
This experience of lack of control or the fight to find control,
We can liken to a rollercoaster.
Some will fight the ride,
Gasping for air,
Grasping at the rail,
Tensing and tightening every muscle.
Screwing up their faces,
Screaming or even holding their breath.
Unable to enjoy the feelings of exhilaration or the view from the top of the rollercoaster perhaps.
We choose to hold with just a gentle grip.
Maybe even embrace the rush,
The speed,
The height and the view that that brings.
We can truly feel.
We can experience.
And we can appreciate.
We have let go.
This applies to so many areas of life.
Instead of fighting,
Resisting or holding on for dear life,
We should let go.
Embrace the journey,
The ride.
And see what smiles remain when it becomes still.
Grant me the serenity to accept the things I cannot change.
The courage to change the things I can.
And the wisdom to know the difference.
If you find your mind is wandering or fighting,
Just bring your focus back to your breath.
Filling up the belly on the inhale.
Inhaling and letting go.
Letting go of any need to move.
Any need to think or process any thoughts that come to mind.
As you exhale,
Watch those thoughts disappear.
Allowing your mind to enjoy the stillness and the space between thoughts.
Perhaps your mind is focusing on the sounds of the birds.
Simply allow it to be.
Letting go of any need to label or judge any sounds you can hear.
This listening is simply taking place.
And just refocus your mind back on your breath.
Breathing in through the nose,
Filling up the belly.
Out through the mouth,
Letting go.
And as you repeat this,
Starting to deepen the breath.
And really let go on the exhale,
Allow the belly to drop towards the spine.
And just starting to bring your awareness back to the sounds closer to you.
Maybe wiggling your toes and your fingers.
And just gently starting to bring your awareness back to the room.
And just gently blinking open your eyes when you're ready.
