And welcome to this meditation on full body breathing.
My name is Dali,
If you don't already know me.
Welcome i'm very happy for you to be here We're gonna do a short meditation today on full body breathing.
Don't worry if you don't know what that means.
I will talk you through it.
I will guide you through it.
So let's start with just getting comfortable.
If you've listened to my.
.
.
Recordings previously or been on any of my live sessions,
You'll know that I don't really have any particular posture you need to be in.
Just get comfortable.
Be comfortable,
Preferably free from distractions.
But there's no particular way to sit or lie or kneel.
You can be in whatever position you want.
Whatever you want you can be on a cushion on a mat sofa chair in bed Just be comfortable.
And let your eyelids gently close over.
I want you to bring your attention to the point.
Of your body where you feel your breath.
Entering.
And I want you to stay there.
In that area.
Don't follow your breath just yet.
So it's either going to be across your left.
On the inside of your mouth.
Or maybe around the end of your nose or inside your nostrils.
There's no right or wrong.
But just stay on that area as you watch your breath.
Into your body.
And now I want you to imagine your breath going into your body in.
A thin straight line So just watch the start of your breath.
Watch as.
.
.
Your breath enters your body.
We're not trying to force it,
We're not trying to change anything Breathing in.
Following your breath down into your body.
However far it goes.
We're not trying to get to any particular place Just watch the in-breath.
Watch the out breath as it goes in a straight line into your body.
Reaches its deepest point.
Then it turns around and leaves your body.
Just spend a minute with that,
Watching the in breath,
Watching the out breath.
As you do that,
Just let your face relax.
Make sure your jaw is nice and loose.
No scrunched up eyelids,
Just nice and gentle.
Softly closed.
No tension in the brow.
And a nice loose jaw.
Just watching that breath go in and out in a straight line.
Now I want you to imagine your breath filling your body like a balloon As you inhale it expands in every direction.
This is from the top of your head.
Down to the tips of your toes.
Watch as it expands.
In all directions,
Just like you're inflating a balloon.
Your chest is rising and falling.
Your back is stretching out.
Your stomach even.
Can you breathe down into your stomach?
If it helps you can rest the palm of one hand.
On your stomach as you breathe in.
Feeling your breath reach every part of your body.
And you might think that your breath doesn't go anywhere other than your lungs or your stomach.
But if we look at it like the oxygen going into the blood.
And then your heart is pumping that blood around your body.
You really can breathe.
Into your entire body.
So just follow your breath.
For the next minute or so Following that inhale,
Watching.
As your heart beats and pumps your blood all around your body,
Carrying that oxygen that you've just taken in.
Nice and slow We don't want to rush the breath.
We don't even want to force it to go any deeper than it already is.
Just watching the breath in its natural rhythm.
Feel all those little muscles stretching out as you breathe into them.
This can be a really good exercise if you do feel a little bit of tightness anywhere.
Or if you're a little bit sore,
Just breathe into it,
Even if it's in a place.
It feels like your breath can't reach,
Like your shoulder.
Your hands or your feet.
Watch your breath as you inhale.
Watching as that oxygen enters your blood and is pumped around every part of your body So you really can watch.
As you breathe into your hands.
Breathe into your feet.
Breathing into your shoulders,
Your neck.
Checking in with the jaw again making sure it's nice and loose No tension in the face.
This is an exercise that you can do throughout your day.
You don't have to be sat in the meditation or lying down.
Be on public transport you could be at your desk at work Take a few moments to just breathe into your whole body.
Staying present letting any worries fade away.
When you're ready,
You can blink your eyes open again.
Come back to the room that you're in.
Hope you're feeling a little bit more relaxed a bit more peaceful Thank you for joining me.
Please give me a follow if you don't already and you'll be notified when.
I post new meditations or I'm hosting a live session and it would be great to see you there.
Take care.
