On today's meditation track we're just going to do some breath awareness.
So we're going to use this with some deep belly breathing to bring us back to the present moment.
It's also going to be very calming and help us be more present with whatever arrives within our day.
We'll start by finding yourself in a comfortable seated position.
You can also lie down if you feel cold too.
We're just going to start by tuning into our breathing.
So taking some deep inhales through the nose.
On the exhale allowing all the air to be released.
And again breathing through the nose.
And this time on the exhale let out a little sigh.
Or inhaling through the nose again.
Deepening the breath.
Now exhaling fully.
Making any noise that needs to come out right now.
Just following your own in and out breath.
We'll now just breathe in and out through the nose.
I want you to bring your attention to the texture of your breathing.
Is it smooth?
Is it jagged?
Is it deep or is it shallow?
Trying not to change anything.
Trying not to judge yourself for how you're breathing.
Just being in the present moment.
Inhaling.
Filling the belly,
The chest with air.
You can bring one hand to your heart and one hand to your belly.
And just notice where your breath is going.
Again making no judgment.
There's no right or wrong way.
Can you feel that your belly's rising?
Or maybe your chest is rising?
Or maybe it's a mix of both.
Just noticing for yourself.
Maybe you feel called to deepen the breath even more now.
Just noticing how the breath enters through the nose.
And goes down your body into your lungs.
As you're inhaling you can feel the chest rising,
The belly rising.
And as you exhale you can feel all the air releasing.
Your belly button going back towards your spine.
Deflating.
Inhaling fully.
Exhaling fully.
You can now remove your hands and put them on your lap or by your side.
And we're just going to bring some more awareness to our breath.
So as you're inhaling through the nose,
Noticing the temperature.
Feeling the cooling air enter.
And as you exhale,
Feeling the warmth.
Again inhaling,
Exhale.
Just noticing the difference between temperature.
Now bringing your awareness to your whole body as it breathes.
Is there one part that you're more aware of?
Is it the movement?
The temperature?
The feeling?
Just feeling the breath deepen the more you pay attention.
And if your mind wanders,
Just bringing it back to a physical feeling.
Bringing it back to the present moment.
For the breath can only ever be in the present.
And again,
Don't judge yourself for thoughts.
All humans have them.
Just when you notice that your mind is wandering,
Just bring it back to the in and out breath.
We're just going to have another minute here.
Steepening the breath even just one percent more than you currently have.
And as you exhale,
Maybe releasing a little bit more than you currently have been.
Inhaling fully,
Belly rises,
Chest rises.
Exhaling,
Feeling your body deflate.
The air being released.
Inhaling fully.
And then exhaling,
Noticing maybe if you have any more tension in your body.
Are you holding on anywhere?
Just using the exhale to sink down into your seat.
A few more breaths here.
Fully inhaling.
Fully exhaling.
And again,
Inhaling.
Feeling the calm.
The presence that you've cultivated in these seven minutes.
Last round.
So inhaling fully.
Maybe the deepest breath you've taken all day.
And now exhaling.
You can release through the mouth,
Through the nose.
Just release all the air.
Pushing it all out.
Come back to your natural in and out breath.
We're just going to invite some movement in before we open our eyes.
So you can roll your shoulders,
Cool your toes,
Your fingers.
Rotating your wrists,
Your ankles.
Just bringing movement wherever you feel called to.
Now just raising your arms above your head.
Just stretching out.
Letting go with the exhale.
Back down towards your lap.
Bringing in this feeling of gratitude for the beginning of your day or the end of the day.
Thanking yourself for coming here and breathing,
For being in the present moment.
Whenever you're ready you can open your eyes and enjoy the rest of your day.
