Hello and welcome to the breath meditation.
Please find a relaxed comfortable way to be seated or reclined if that's more comfortable.
Allow yourself to be alert and aware yet relaxed.
Let your hands rest in the lap or in another comfortable spot.
Gently close the eyes or just have a soft gaze.
Begin to relax the body and feel the body being supported.
Let yourself be curious about your body.
Notice the breath move in and out.
Notice any sensations in the belly,
The chest,
The throat,
The nostrils.
Soften any areas of tightness or tension in the body and just breathe.
Breathe naturally without changing anything at first.
Simply observe the breath.
You might notice your mind may start to wander.
No worries.
Just gently guide the mind back to the breath.
Offer yourself loving kindness when the mind wanders.
Continue breathing just like this.
Noticing any sensations in the belly,
Chest,
Throat,
Or perhaps the nostrils.
Breathing in deeply and exhaling completely.
You may wish to continue breathing just like this.
Or if you'd like to add another layer onto the breath,
Imagine a color associated with the breath and as you inhale follow that color in through the nose,
Down the throat,
Into the chest,
Lungs,
And belly areas.
On the exhale,
Follow the breath out from the belly,
Lungs,
And chest,
Up the throat,
And out through the nose or possibly the mouth.
You may choose to have one color on the inhale and a different color on the exhale.
You have full creative license here.
You may have a combination of colors or maybe even some shapes.
Continue breathing.
Inhale one color and exhale another color or the same color.
Inhale and exhale.
Inhale,
Bringing that color all the way in,
Following the breath all the way down the body.
And exhale as the breath leaves the body.
Follow that color out with the breath.
Continue a few more rounds at your own pace.
You decide the pace of your breath.
You decide the colors or maybe no colors.
Take a few more deep breaths here,
Inhaling fully and exhaling completely,
Perhaps noticing the breath slowing down.
On your next exhale,
Let the colors dissipate,
Letting your natural breathing take over,
Bringing awareness back into the body,
Feeling support under the body.
Perhaps take one more complete inhale and full exhale,
Letting your natural breath take over once again.
You're welcome to stay here,
Continuing to breathe just like this for as long as you need or time permits.
But when you're ready to come back,
Gently bring some movement into the fingers,
Maybe even wiggling the toes.
Maybe blink the eyes open and closed a few times.
Taking a moment to pause,
Letting the eyes take in all the surroundings,
Noticing any sensations in the body,
Any differences,
Feeling any effects from this breathing meditation.
Perhaps you notice a little bit more softness,
A little less tension,
A little more peace.
Thank you so much for listening and practicing this breath meditation.
Peace and blessings.
