Welcome to this guided meditation to help you connect with your breath in the present moment.
Find a comfortable seat either seated on the floor or couch or chair with your legs crossed or having your feet flat on the floor if you're seated in a chair or couch.
Whichever way you feel most comfortable.
Now bring your awareness to your pelvis making sure that your pelvis is neutral and you're right on top of your sitting bones.
This will help to ensure that the low back stays nice and long and that will help you to be able to take deeper breaths throughout this entire practice.
Lengthening the spine as much as you can feeling comfortable.
You don't want to strain yourself here.
You don't want to strain your back muscles so just sit up as tall as you can comfortably and bring your chin parallel to the ground.
Close your eyes gently if you haven't already.
And before you start to change your breathing just notice your breathing.
Be aware.
Notice if you're breathing deep or shallow.
Fast or slow.
Smooth or choppy.
Just noticing not passing any judgment.
Now notice if you're breathing in through the nose or in through the mouth out through the nose out through the mouth.
And lastly notice what parts of your body rise or expand as you inhale and then notice what parts of your body soften or relax as you exhale.
If your nose isn't plugged up or you don't have anything holding you back from breathing in and out through the nose please do that now.
Breathing in through the nose and expanding the ribs in every direction front back and sides.
And as you exhale keeping the spine nice and long but letting the outer body soften.
So let go of any tension in the forehead around the eyes the jaw the shoulders.
As you inhale expand and as you exhale soften.
Do that for a few more rounds really focusing on those things.
Expanding on the inhale,
Softening,
Releasing as you exhale.
Now begin to breathe into the count of four,
Three,
Two,
One and exhale to the count of four,
Three,
Two,
One.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Continue like that making sure not to ever hold the breath.
As soon as you get to the top of the inhale begin your exhale.
As soon as you get to the bottom of the exhale begin your inhale.
Continue to expand the ribs on the inhales and soften the outer body as you exhale.
Notice the qualities of your breath now.
Are you breathing a little bit more deeply,
Slowly,
More smooth and then be aware of how you're feeling mentally,
Physically,
Emotionally,
Checking back in.
If it resonates with you circle your hands together in front of your heart bringing your palms together to touch.
This action helps to connect left and right hemispheres of the brain creating more balance on all levels.
Take a moment to bring gratitude into your heart center,
Gratitude to yourself for committing to your practice today,
For connecting to your higher self,
For doing something so good,
So nourishing for yourself mentally,
Physically,
Emotionally and spiritually.
Thank you so much for letting me guide you through this meditation practice today.
Have a lovely rest of your day.
Namaste.
