Hello and welcome.
I'm Liz Tobin and thank you for joining me today for this meditation that focuses on your breath.
Using your breath to help connect with your inner calm and the stillness that sits within.
So before we get started,
I invite you to sit somewhere with your back supported or to lie down and ensure your body feels at ease and is comfortable.
Once you've done this,
I invite you to close your eyes.
Just a gentle gaze is also fine.
But just bring your awareness to your breath.
Bring your awareness to the sound of your breath as it moves through your nostrils,
Down your throat,
To the feel of your breath as it expands your belly and deflates as it begins to leave your body and then it repeats again.
The gentle rhythm of the inhale and the exhale.
Is your breath shallow or is it fast?
As you become aware of your breath moving in your body,
I invite you to take an inhale through the nose and count for four and exhale for four.
If four counts feels too expansive,
Just focus on three.
Whatever works for you is what's important here.
So inhale for four,
Three,
Two,
One.
Exhale four,
Three,
Two,
One.
And inhale three,
Two,
One.
Exhale three,
Two,
One.
And continue to repeat this at your own pace.
Slowing down the breath,
Lengthening it so that it goes down deeply and then gently leaves your body.
Slowly in and gently out.
See if your breath can become a bit quieter as you do this.
Slowly in and long out.
Just repeating that rhythm.
As that moves through your body,
You might wish to soften your jaw,
Drop your shoulders and just feel where any tension may be holding.
Give that some attention to release,
Permission to let go.
And just notice any thoughts that may rise up,
Just acknowledge them and allow them to pass like clouds.
Don't follow their distraction.
Just keep your attention on your breath.
Slowly in,
Long out.
Keeping that count,
If that helps you,
Keep the rhythm.
Letting your body soften.
Letting the edges blur a little.
And just giving yourself to be present in this moment.
Observe your chest expanding.
It may be different to when we started.
It may be feeling less constricted or open.
Maybe a greater sense of space.
Soften in of the edges,
The blurring of the boundaries.
And just allow this space to sit gently in this moment.
With that breath,
Bend your anchor.
Bend your anchor to calmness.
Bend your anchor to pause.
Celebrate and honour yourself.
Allowing your beautiful mind a moment to rejuvenate and reset.
As we finish this meditation,
You may wish to rest here for a few more moments.
Continuing,
Breathing in for four,
And out for four.
Slowly and gently.
Knowing that you can tap into this at any time you need.
Thank you for sharing this space.
Go gently.
