Welcome to a relaxing meditation following the breath.
Wherever you are,
Just finding a comfortable place to be.
You can sit up or lay back.
Make any final adjustments so that you are at ease and comfortable.
Together,
Let's take a deep,
Full breath in through the nose.
Open the mouth,
Exhale.
Let that go.
Let's do that two more times.
Deep,
Full breath in,
Filling up abdomen,
Ribs and chest.
Open the mouth,
Exhale.
Let it all release.
One more.
Deep,
Full breath into the body.
Open the mouth,
Exhale,
Letting it all go.
Set the intention to remain aware of your breath through this practice.
No matter the thoughts that may pass through the mind or the sensations that may move through the body.
Let your awareness stay and return to the feeling of your breath.
Bringing your awareness now to where you feel the breath.
Perhaps that's the inside tip of the nose.
The skin of the nostril.
Maybe it's the back of the throat or the rise and fall of the chest or abdomen.
Let your awareness stay in that space that you feel the breath.
Sensing every time there's breathing in and breathing out.
Begin to sense the quality of the breath.
The inhale nourishing and rejuvenating to the mind,
Body and heart.
The exhale releasing of all tension,
All thoughts,
All responsibilities.
Now begin to consciously shape the breath into a positive rhythm.
One that calms the nervous system,
Clears the mind and relaxes the body.
As you sense the whole body releasing and settling,
Drift your awareness to the rise and fall of your abdomen.
Sensing the abdomen rise on the inhale and fall release on the exhale.
Beginning to smooth out the breath.
Slowing down the inhale and elongating the exhale.
The body is still.
Just awareness,
Presence and breathing.
Refining the inhale and exhale.
And just for these next ten breaths,
Consciously shape the breath.
Abdomen rises as you breathe in.
Abdomen falls as you breathe out.
Just for the next ten breaths.
And don't worry if you lose count.
Just start from wherever you last left off as I'll keep count with you.
Ten conscious breaths.
And just for these next ten breaths.
And just for these next ten breaths.
And just for these next ten breaths.
Returning to a natural breath in.
A natural breath out.
No more shaping the breath,
No effort.
Sensing the breath breathing the body.
And just for these next ten breaths.
Now begin to deepen the breath.
Expanding the inhale.
Releasing the exhale.
Breathing in a bit deeper,
Filling up the abdomen,
The ribs and the chest.
And open the mouth on this exhale and sigh it out,
Let it go.
One more deep,
Full breath into the body.
Exhale.
Let it all go.
Taking a moment to tune in and sense how you're feeling in the body,
The mind and the heart.
Any shifts you may have noticed from the moment you sat down to practice to now.
And sealing our meditation session in gratitude by taking a hand to the center of the chest over the heart.
And sense or feel gratitude for anything that has brought you into this very moment.
Your breath,
Your body,
Your mind,
Your heart.
Taking one last deep,
Full breath into that hand on the heart.
And a nice big sigh out the mouth.
Thank you so much for sharing your practice with me.
I hope you have a beautiful rest of your day.
