Welcome to this breath meditation practice.
This is going to be a short practice with an emphasis on feeling the breath,
The natural breath coming in and out of the body.
You can practice seated if you wish.
So find a comfortable seat or if you prefer you can practice lying down and if you find it a little bit challenging to connect with the breath then you can also place your hands on your belly.
So one hand on the belly perhaps and one hand on the lower ribs just to create that sense of contact with the belly where you can feel the breath moving a little bit more strongly.
So just take a couple of moments to set yourself up.
If you're lying down make sure that you've got support underneath you,
A mat or a bed and maybe placing something under your head like a cushion.
And let's take a nice deep inhale and with the exhale allow your body to release,
To relax.
One more like that.
Take a nice deep inhale,
Resetting the breath and then exhale.
And start to tune in inside your body.
Sometimes it helps to close the eyes so if that feels comfortable then close the eyes just to block out any external stimuli.
Just start by feeling the contact of your body with whatever you're on,
Whether that's your bed or the floor or a chair.
Just feel that sense of contact and take a gentle scan of your body without any judgment.
Just notice how your body feels right now without any expectation,
Without any judgment.
And now start to tune into your breath.
So feeling the breath coming in and out of your body.
If your hands are on your belly and your ribs,
Maybe feeling that gentle pressure against the palms of your hands as you breathe in and as you breathe out.
And the next time you breathe in,
Feel or imagine the breath traveling from your toes all the way up to the crown of your head through the front of your body.
And as you breathe out,
Feel or imagine the breath traveling from the crown of your head down to your heels,
Through the back of your body.
As you breathe in,
Imagine a wave of breath traveling from your toes all the way up to the crown of your head through the front.
And as you breathe out,
Imagine or feel a sense of breath from your crown down to your heels,
Washing the back of your body.
So keep following the breath like that,
Following your natural breath.
Feel it traveling up on the inhale,
Washing the front body.
And down on the exhale,
Washing the back of the body.
Just your natural breath.
Feel it or visualize it,
Whatever resonates with you the most.
The breath travels from your toes to the crown of your head as you breathe in.
And through the back of the body,
From the crown of the head down to the heels as you breathe out.
We're going to stay with this breathing practice,
With this breathing meditation for one more minute.
Simply follow the breath,
Your natural breath,
Traveling up through the front of the body on the inhale,
And then down through the back of the body on the exhale.
And slowly release the breath,
Let go of following it.
Take a slightly longer inhale,
Filling your body with breath,
And taking as much time as you need,
Slowly starting to come back.
Thank you very much for joining me for this practice,
And I hope to see you in a different practice soon.
