In this meditation,
We're going to spend the next five minutes using the three-part breath technique.
I'm your guide Shelly MacLean and I'm here to help you reduce stress so you can relax.
Find a comfortable seat or lie down in a quiet space.
Close your eyes and take a few moments to settle into your breath.
Inhale deeply through your nose and exhale fully through your mouth,
Letting go of any tension.
Place one hand on your belly and the other on your chest.
Inhale slowly and deeply through the nose,
Allowing your belly to expand into your hand.
Now exhale completely,
Feeling your stomach gently contract.
Focusing on the rise and fall of your belly.
Now shift your focus to your ribcage.
Place two hands on your ribs,
With your fingertips touching.
As you inhale,
Your fingers will separate.
And exhale,
They'll come closer together.
Stay here for a few breaths,
Feeling the expansion of your ribcage as your lungs fill with air and decompress as you exhale.
Now shift your focus to your chest.
Inhale deeply,
Filling your lungs and expanding your chest.
Feel the ribcage lifting slightly as your chest expands.
Exhale completely,
Allowing your chest to soften and relax.
Continue this chest breathing for several breath cycles,
Paying attention to the sensation of breath in your chest.
In a moment,
You'll combine your belly,
Ribcage,
And chest breathing as a complete breath.
Inhale first into your belly.
Then let the breath rise into your ribcage.
Take another breath and fill your chest.
Now exhale from the chest.
Then allow the breath to release the ribcage.
And finally down to your belly.
Visualize the breath moving like a wave through these three parts.
Continue this complete three-part breath for a few minutes,
Finding a smooth and flowing rhythm.
As you continue the three-part breath,
Bring your attention to the present moment.
Notice the quality of each breath and the sensations in your body.
If your mind wanders,
Gently guide it back to the rhythm of your breath.
Begin to lengthen both the inhalation and exhalation without forcing.
Inhale deeply,
Allowing the breath to expand fully into your lungs,
Taking up full capacity.
Then exhale slowly and completely.
Gradually,
Allow your breath to return to its natural rhythm.
Take a moment to appreciate the sense of balance and calmness in your body.
And when you're ready,
Gently open your eyes and bring your awareness back to the space around you.
If you found this meditation therapeutic or beneficial to your well-being,
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Thank you and have a wonderful day.
