Body Relaxation & Breath Awareness

Switching from body awareness to breath awareness is a natural progression in meditation. This guided meditation starts with a relaxation technique to relax the body, followed by a breath awareness practice.

Transcript

I invite you to gently close your eyes clasp your hands if you can cross your feet at your ankles if you're sitting on a chair and gently become aware of your body sit with your body for a moment as you sit with your body just allowing your body to go into a state of relaxation on its own as you're breathing in allowing your body to relax as you're breathing out allowing your body to relax I'll take you through a relaxation technique focusing on each part of your body helping you to actually go into deeper state of relaxation I invite you to bring your attention to the top of your head and allowing the top of your head to relax wherever you put your attention that part of the body goes into a state of relaxation bringing your attention to your forehead and relax relaxing your eyebrows softening your temples bringing your attention to the area around your eyes relaxing your eyelids if they're tightly shut but making sure that your eyes are still closed bringing your attention to your jaws and clenching your teeth and helping your entire facial muscles to relax bringing your attention to the back of your neck and relax bringing your attention to your shoulders softening your shoulders allowing your shoulders to relax rolling down your shoulders now bringing your attention to your hands both left and right and relaxing your hands starting from your arms your elbows your forearms your wrists bringing your attention to the center of your palms and relax relaxing your fingers bringing your attention to your chest and your upper back feel your chest expanding the air pushing your chest and your upper back and on your exhale feel how your chest falls in relaxing your chest and your relaxing your chest and your upper back as you're breathing out bringing your attention to your tummy and as you breathe in let your breath drop into your tummy you don't have to forcibly change your breathing but allowing the breath to gently drop in to sink in to your tummy as you breathe in feel your tummy expand as you breathe out feel your tummy gently falling in following your breath all the way into your tummy feeling your tummy expand and as you breathe out feeling your tummy gently falling in doing this couple more times allowing your breath to sink in let your tummy expand as you're breathing in let your tummy gently fall in as you're breathing out and inviting a relaxation in and around your tummy bring your attention to your hips and relax bring your attention to your thighs relaxing your thighs relaxing your knees now bringing your attention to your calves and relax bringing your attention to your feet relaxing your feet bringing your attention to your toes gently relaxing your toes allowing your entire body to relax as you breathe in and as you breathe out completely relaxing your body you I invite you now to gently imagine that you're breathing in through your whole body as you breathe in and breathing out through your whole body as you breathe out breathing in through your whole body and breathing out through your whole body now let us switch our awareness from the body to the breath as you're breathing in just become aware of your breath as you're breathing out become aware of your breath breathing in becoming aware that you're breathing in breathing out becoming aware that you're breathing out you you as you breathe in bring your focus to your nostrils becoming aware of the sensations as you breathe in becoming aware of the sensations as you breathe out just allowing your breath to be normal and natural if your breath is long and deep letting it be long and deep if it is short or shallow allowing it to be short or shallow just allowing your mind to just focus on the breath if there is a thought it's okay as soon as you realize let go of the thought and gently bring your awareness back to the breath and if this happens again bring your awareness back to the breath again you get distracted by a thought letting go of the thought and without any judgment come back to the breath you breath is the key to anchor yourself in the present moment breath is always in the present moment if you find yourself getting carried away by your thought gently bringing your awareness back to the breath when you are with the breath your thoughts gently wind down and your mind comes down and goes into a state of stillness all you have to do is just be with the breath when you are with your breath your mind gently goes into a state of stillness similar to how the ripples in a pond gently subside and the waters become still you may now gently let go of the awareness of the breath and bring your attention back to your body and become aware of your body becoming fully aware of your body and gently scanning through your body from the top of your head to the tips of your toes and then back to the top of your head whenever you're ready gently place your hands on your eyes and open your eyes take your time do not rush gently returning back

Reviews

Lovely way to relax my body and calm my mind. Thank you 😊 💓

Very relaxing! Thank you

Thank you for your calm, soothing and transformative voice. My mind slowed down, my breath deepened and my body relaxed. ☮️

Very nice, thank you 😊

Lovely simple body awareness and breathing meditation