Welcome to this meditation practice with myself,
Emma.
Thank you for joining me.
Please find a comfortable seated position,
Either cross legged or on the knees.
You may like to have a cushion or a bolster underneath the hips to support you.
And once you have become comfortable,
Gently resting your hands in your lap or on your knees,
Palms facing skywards.
Gently closing down the eyes or having a soft gaze downwards,
Lengthening your spine and softening the muscles in your face,
Deepening and slowing down your breath,
Breathing in and out through your nose.
And just allow your breath to naturally deepen and lengthen without any force or strain.
Just allow it to deepen over the next few moments,
Noticing how your inhales fill up your belly,
The belly expands outwards,
The ribcage expands.
You fill up completely with fresh breath or prana,
Life force,
And then noticing your exhales and how the belly softens,
The ribcage contracts and softens as well,
Releasing stagnant or old breath or prana.
Just observing this rhythm of your breath,
The inhales and the belly lifts and fills,
Your exhales and the belly softens,
The body softens.
Just noticing how you breathe without any effort,
Your body just breathes on its own.
Taking a few moments to enjoy your breath,
Enjoy how it just flows seamlessly in and out with ease,
How it seems to slow everything else down as well,
And you begin to breathe a little easier.
Take three more deep,
Slow breaths,
And when you're ready,
You can blink your eyes open,
Make any movements that you'd like,
Maybe just like to roll through the shoulders,
Roll out through the neck,
Take a deep breath in,
And just sigh it out through the mouth.
Thank you for joining me for your practice today,
I hope you enjoyed.
