This meditation is best done lying down.
So bring yourself into Shavasana,
Either on your mat on the floor or lying on your bed.
Just allow yourself to have your legs a little bit apart,
Feet dangling out to the sides or if it's more comfortable for you and your lower back bring the soles of your feet to the floor with your knees bent.
Your arms are a little bit away from your body,
Palms facing the ceiling.
And from here we'll take three beautiful breaths.
So big inhale through the nose and letting it out with a big sigh.
Breathing in again through the nose and sighing it out.
And one more big deep breath in through the nose letting it out with a sigh.
And just letting your body become heavy and relaxed.
Sink a little bit deeper into the floor into your mattress and fully relax,
Closing your eyes.
And to see if you can let all the tension release from your body.
Your body will become heavier and sink further down into the floor.
You might like to take another conscious inhale and then let this one out again with a sigh as you sink that little bit further into the floor or onto your bed.
Letting your breath be effortless.
There is no need to control your breath in any way because your amazing body knows how to breathe on its own.
Just become aware of the breath.
You may want to follow each breath as it moves in and out of your body.
So noticing that split second before you start your inhale where all the air is gathering there at your nose.
Breathing it in through the nose through your nasal passage into your lungs and your chest expands,
Your belly expands and then there's a split second again where the inhale turns into an exhale and then following the breath as your belly and chest start to contract and the air moves out of your nose or your mouth.
Follow the next few breaths with wonder as they move in your nose through your body delivering oxygen to every single cell and then the breath leaves the body again.
And just noticing how each breath effortlessly follows one and then the next and then the next.
Bringing your awareness to your chest or your belly.
Just noticing those on their own for now expanding as you inhale,
As your body feels with air and then gently contracting as you exhale.
And as you lie there relaxed the movement of your chest and belly may not be very big and don't control it or try to change it just notice what's happening for you with each breath.
And you may want to take another conscious inhale in and let it out with a sigh.
Just see if you can sink that little bit further into your mouth.
And shifting your awareness now to the air as it moves in and out of your nose.
Just noticing that gentle feeling of the air cooler as it goes in warmer as it moves out of your body.
And becoming even more curious about your breath noticing if it's shallow or deep.
Again without control,
Without effort.
Just noticing how much happens in your body without you needing to do a thing.
Taking this moment now to feel wonder and gratitude for each breath you take.
Each moment of your day.
This amazing process that happens over and over and over again that keeps you alive.
Allow that gratitude for your breath to become a warm golden light starting there in your chest in your heart and spread that gratitude and love for your breath into your entire body.
Starting to feel love and gratitude for every single part of your body that benefits from this breath.
Feel the warmth and the gratitude move down to your toes out to your fingertips up to the crown of your head until your whole body is glowing with your love and gratitude.
And in your mind tell your body thank you.
Starting to wiggle your fingers and toes.
Linking your fingers together stretching them above your head pointing your toes the whole body is contracting and stretching.
Leasing the stretch and in your own time when you're ready gently rolling to one side and bringing yourself back into your seated position.
