Hi,
My name is Cookie and thank you for allowing me to guide you in a basic breath meditation.
You may practice this mind-body technique in a comfortable sitting or laying down position.
As you get comfy,
Settle in and relax the body,
The whole body.
Bring awareness to the breath at the nostrils,
The natural breath.
Turn your gaze downward or completely inward and just breathe.
Notice how the breath enters the body and how the breath leaves the body.
Should it any time thoughts,
Physical feelings and or emotions come to your conscious awareness during this time,
Acknowledge whatever comes up for you.
Then bring yourself back to the breath and allow these risings to pass away like a vapor on the wind.
Let the exhalations lower the body down,
Down,
Down.
A few more layers of muscular release and relaxation.
Breathe in,
Breathe out.
With the next few natural breaths,
Bring your attention to the top or the crown of the head.
Let any tensions you may be holding on to there and in the rest of the head release.
Let the facial muscles relax,
Forehead,
Eyes,
Eye sockets,
Cheek,
Ears,
Nose,
Lips,
Tongue,
Teeth and jaw.
Let them go.
Now bring the awareness into and around the neck,
A hotspot of tension.
Let the muscles melt.
Use the breath.
Breathe.
Taking your attention now through the shoulders and each arm through to the hands and fingers,
Continuously let them relax.
Bring your awareness to the torso.
Let go of the chest muscles,
Upper back,
Lower back and core muscles.
Relax further into the waistline,
Both hips,
Pelvis and gluteal muscles.
Relax through the length of both legs at the same time through the feet and the toes.
Breathe in,
Breathe out.
Feel the body being breathed,
Being breathed as a whole,
The whole body,
One with the natural breath.
See if you can tune into a deep,
Deep sense of serenity and peace that you will find within.
Always remembering that your breath is the most powerful tool your body has to combat stress,
Stress effects,
Anxiety,
Depression,
And a host of physiological and psychological dis-ease in the body.
Come back to the breath,
Returning to equanimity and homeostasis,
The body-breath-mind balance.
Your power to create positive health and change in your body is in the breath.
And when you are ready,
Raise the gaze slowly,
Bring your hands to heart center,
Palms and fingers together,
Thumbs resting gently on your heart center,
Bow the chin in gratitude for your breath and go live brilliant.
Namaste.
