Flowing Breath Into Body

A soothing breath-based body scan. Connecting the breath with the heart and infusing the breath with those beautiful heart energies of love, compassion, and kindness, we'll then gently flow this breath in and out from the heart into areas of the body. Bringing balancing connection and awareness to the body with the breath, first in part and then in whole. Enjoy.

Transcript

Thank you for joining me in this practice today.

This meditation can be done sitting or lying down.

So just taking a moment now to find a nice comfortable position.

A position where you feel the body supported.

Just rest and to just be.

Just settling into this nice comfortable supported space.

And just breathing easily and normally in and out through the nose.

Knowing there is nowhere else you need to be.

Nothing else you need to do but take this special time of rest,

Of stillness,

Of connection just for you.

Maybe noticing now all of the places where the body meets the ground supported.

Maybe noticing where the head if you're lying down rests on the ground.

Taking a moment to just relax and soften the whole head,

The crown.

Maybe unclenching the jaw if you've been holding it tightly.

Lengthening the area around the cheeks.

Releasing any tension around the eyes.

Feeling that whole area around the eyes just soften and let go on the next exhale.

Just maybe feeling the forehead soften and flatten.

Releasing any of that stress and tightness that you might be holding in this area.

Just allowing the mind and the body to come together with the breath and to just begin to quieten and to calm,

To let go.

Maybe taking a moment to draw attention to the neck and throat area and allowing it to just soften on the next breath.

Everything as you do there is just so much more space for the breath to flow.

Just relaxing and enjoying this time that's just for you.

Beautiful.

Taking a nice big deep breath in from the belly now.

Feeling that,

Feeling the whole body relax and just allowing it to gently press into the ground.

Just letting go.

Let's do this two more times.

Nice big deep breath in and releasing that.

Just allowing the body to melt right into the ground on that exhale.

Just letting go,

Softening,

Releasing.

We'll do this one more time.

Nice long slow deep breath in.

Feeling that.

Melting the body,

The whole body right into the ground.

Allowing it to support you fully.

Surrendering to it.

Just enjoying how this feels.

On the ground too,

Hold you gently and support you.

I'm going to set an intention now for today's practice.

An intention for just allowing the body to flow back into a natural balance,

A natural rhythm flowing back into this natural state of being on the breath.

Maybe just taking a moment now to think of what natural balance means for you in your life,

In your body.

Maybe thinking of that balance in the form of a sentence or a statement about how you'd like to bring more balance and flow into your life.

Maybe that concept of balance takes the shape of an image in your mind.

Just taking a moment to set that intention now for flowing the body back to natural balance and connecting with that intention.

Using that intention now in your awareness,

Just allowing it to flow through the entire body,

Infusing every cell with this intention.

Allowing this intention to echo within all parts,

All layers of you.

Beautiful.

Now,

Still holding that intention in a statement or an image and just repeating that intention to yourself now three times,

Allowing it to resonate.

Now taking a nice long slow deep breath in and releasing that,

Releasing on the flow of the breath that intention,

Releasing that intention out into the world,

Out into the universe and just letting it be known that this is your intention for this practice today and knowing there's nothing else you need to do but just allow that intention to unfold for you in the way that it's meant to.

And just breathing easily and normally now,

Just resting.

As we get ready to start to turn the senses further and further inward and relaxing the mind and the body ever so gently more as we do.

So let's begin.

Placing the attention now on the breath and bringing your awareness to the breath's path as it flows in and out of the body.

Just taking a moment to focus your awareness there now.

Noticing how the breath feels in the nostrils as it enters.

Noticing how the breath feels in the nostrils as it leaves.

Starting to make your exhales now just a little bit longer than the inhales.

Just starting to draw them out just a little bit more.

Noticing the sound of the breath in the body as you draw out that exhale.

Connecting with that soothing sound as it gently leaves the body on the exhale.

Noticing that soothing breath in the throat as it leaves.

Just taking a moment to enjoy how these exhales feel in their sound and how they feel in the throat as the breath leaves.

Just like a soothing sound and motion of an ocean wave.

Allowing that soothing ocean wave to sink the body further and further into relaxation.

Further and further down into the ground on each soothing long exhale.

Letting go and relaxing more and more and doing so gently and easily on each long slow exhale.

Noticing with that ocean sound and that soothing feeling in the throat.

Following that wave now down to the heart on the next exhale.

Allowing the breath to bring an awareness to the heart to connect with it.

Settling your awareness now just gently on the heart.

Following that breath in and out of the heart.

The heart breathing that breath.

Maybe noticing the sound of the heart beating the breath.

Getting a little bit quicker on that inhale.

And beating a little bit slower on that exhale.

Just connecting the breath with the heart.

Allowing the breath and the heart to move together.

The heart breathing the breath in and out.

The heart infusing the breath with its beautiful energies of love and kindness and compassion and gratitude.

These beautiful balancing energies.

Just enjoying this feeling of connection between breath and heart.

Now with this breath infused with these beautiful energies.

We'll now begin to send this beautiful breath into areas of the body and draw that breath back into the heart.

The heart breathing the breath into the body.

Soothing it and then draw it back in.

Soothing further as it flows back into the heart.

So let's begin.

Breathing the next breath from the heart into the toes.

Just feeling the breath flow gently out to the very tips of the toes on the next inhale.

Drawing that breath back into the heart from the toes on the exhale.

Touching the toes with the breath.

Soothing into the toes on the inhale.

Drawing back into the heart on the exhale.

Just noticing and feeling the breath in the toes now.

Maybe feeling a tingling.

Noticing how the area feels.

The next inhale,

Breathing that breath down into the feet.

Noticing how the feet feel.

Connecting with this area.

Noticing any tightness,

Tension.

Just allowing this motion of the breath flowing in and out to soothe it.

To soften every area it touches and to create space for the breath to flow.

Drawing into the feet and toes.

Drawing that breath back into the heart to infuse with more beautiful energies.

On the next breath,

Flowing this breath into the calves.

Feeling the calves with the breath as you breathe into them.

Breathing into the calves and drawing that breath back into the heart.

Always sending that breath out and bringing it back into the heart.

Soften as the breath flows through.

Breathing now into the whole leg all the way from the tops of the hips to the very tips of those toes.

And just flowing that breath down through the whole leg from hips to toes.

Drawing it back into the heart and flowing it out into the whole leg.

All flow,

Massaging,

Softening,

And releasing the whole leg with the breath.

Allowing the breath down the whole leg,

The whole leg from hips to toes.

Allowing it to soften everywhere that it flows.

Flowing the breath now down into the torso,

Softening this area,

Noticing how it feels.

As you flow the breath from the heart into this area.

Maybe feeling the whole belly soften on the next breath as you breathe into this area.

Breathing into the lower back now and allowing it to be softened and soothed with that breath.

Just flowing that breath in and out of the heart.

Allowing that breath now into the chest area.

Breathing into this area,

Softening it.

Allowing that breath in and out of the heart.

Maybe feeling the heart soften even more.

Opening and blossoming even more like a budding flower.

As the breath travels into the chest area,

Opens it,

Soothes it.

Softening this area,

Softening it open more and more,

Gently releasing,

Relaxing on every beautiful soft soothing breath.

Allowing that breath now into the throat area.

Noticing how this area feels and allowing it to gently release any tension to soften,

To open each flow of the breath.

Flowing this breath now into the head,

The crown,

The face.

Soothing and softening this area,

Creating space as tension just melts away.

Flowing this soothing breath into the jaw,

Into the cheeks,

The area around the nose,

The area around the eyes,

Feeling those lips soften as they gently lay upon the eyes.

Flowing that soothing breath into the forehead,

Into the crown,

And then the next breath into this area,

Allowing the whole head to soften and let go.

Down,

Breathing into the whole body,

From crown all the way down to the tips of the toes,

And sending that breath flowing.

Breathing in now from the tops of the shoulders,

Sending that breath all the way down to the tips of the fingers,

Breathing into the whole arm from tops of the shoulders to the tips of the fingers.

Feeling how this area feels,

And breathing into the palms,

Releasing any tension there,

Letting it melt away.

Breathing into those fingers,

Maybe feeling them tingle.

It's this beautiful,

Soothing energy of the breath travels into them.

And we're feeling the breath tingling in the fingertips.

To breathe into each fingertip now,

One by one,

Sending that breath into the thumbs,

Feeling it in the tips of the thumbs,

Moving across each fingertip,

Breathing that awareness into the tip of each finger.

Just enjoying how this awareness and connection with the body feels.

Let's incorporate this into the whole body now,

Breathing the next breath into the whole body.

And from crown to the very tips of the toes,

Feeling them tingle.

From the tops of the shoulders to the very tips of those fingers,

Breathing into them and feeling them tingle.

Breathing into the whole body,

The whole body.

Feeling this breath in and out from the heart,

Infusing,

Flowing its beautiful energies throughout the whole body,

Feeling the whole body alive,

Tingling with this beautiful heart energy,

The whole body tingling,

The whole body tingling balanced by this natural flow.

Just taking a moment now to just rest in this experience,

Enjoying how it feels to connect mind,

Body and heart on the breath.

And releasing that awareness.

And just breathing easily and normally now.

Just resting as we get set to slowly and gently guide the senses back inward.

So let's begin.

Feeling the attention and the awareness now back on the breath as it flows in and as it flows out of the body.

Noticing again how the breath feels in the nostrils,

Flows in and out.

Maybe noticing the temperature of the breath on the inhale and the temperature on the exhale,

Just a little bit warmer.

Noticing now the sound of the breath as it flows in and out to the body.

Just slowly and gently coming back on this beautiful natural flow of the breath.

Maybe noticing any sounds in the room,

Maybe noticing any sounds in the distance.

Slowly and gently drifting back.

Becoming aware of the temperature,

The air against your skin.

Becoming aware of the feeling of your clothes against your skin,

The texture of the fabric.

Just gently coming back on the breath.

Becoming aware again of all the places where your body meets the ground and is supported by it.

Noticing now the room in your mind's eye and picturing the outline of your body back here in it.

Back here now in this physical space.

Just gently resting back here now.

Remembering now your intention from the beginning of this practice and taking a moment now to connect with it again.

This intention for allowing the body to flow back into natural,

Calm balance.

Just holding that intention again and repeating it to yourself now three times.

Allowing it to once again travel deep within you,

Inside the body infusing all cells,

All layers of you with this beautiful intention.

Allowing you to take this intention with you back out into the world.

Beautiful.

I'm going to close this practice today with three nice big deep breaths in and out through the nose.

And we'll do this together.

So let's begin.

Nice big deep breath in.

And releasing that back here now.

Let's do that again.

Nice big deep breath in.

And releasing that back here now in this physical space.

And one more time.

Nice big deep belly breath in.

And gently letting that go.

And just breathing easily and normally now.

Just resting.

Maybe wiggling the fingers now.

Maybe wiggling the toes.

Maybe stretching the arms above the head if that feels right for you.

And I invite you now whenever you're ready to slowly,

Gently open your eyes.

Thank you so much for sharing your practice with me today.

Namaste.