Welcome to this guided breathing meditation.
Before we begin,
Find yourself a quiet place to be.
Somewhere you will not be disturbed for the next few minutes.
Also find a space where you will feel completely relaxed,
A position that will feel supportive,
Whether that is sitting cross-legged on the ground,
With your back supported or if it is laying down with your spine erect.
This practice is to help you reset,
Relax and receive so that you can continue to heal,
Grow and transform.
So whenever you do this practice,
Wherever you do this practice,
The intention is the same.
To just focus on your breath and to relax your body.
This is your gift to yourself,
So there is no need to rush through anything.
Just take it nice and slow.
I trust that you have found a position that feels most comfortable for you now.
So let's begin by focusing and connecting with our breath.
Just breathe gently and slowly in and out through the nose.
Just feeling the inhale and the exhale.
Just noticing how the breath feels flowing in through your nose and how it feels as it leaves your nostrils.
Has anything changed?
Maybe the temperature feels different.
Maybe even the quality feels different here.
Just notice,
Become aware,
Allow your breath to take you out of the external world and into your internal world.
Trading the thoughts for feelings,
The control for complete surrender.
As you continue to breathe here,
If it feels comfortable for you,
I invite you to place your right hand on your belly and your left hand on your heart.
Our right hand is our giving hand and our left hand is our receiving hand.
And just notice as you breathe here gently in and out through your nose,
How your belly and your chest moves as well.
Just take a few nice deep breaths here in your own time,
In your own rhythm.
Now let's move to consciously extend our inhales and our exhales.
We do this by practicing filling our lower belly.
When we breathe,
We take in slightly more inhale through our belly and then we allow that to move up to the chest before we exhale.
So continue here breathing in and out through your nose for a few rounds,
Noticing how your hands are moving even more.
Now as you're deepening your inhales and your exhales,
Noticing how your right hand goes up and out as you are inhaling while your left hand on your chest still remains still,
But it's slightly moving inward as well.
Just feel how by you deepening your breath,
Your hands are moving as well,
Your entire body is moving.
And if it feels comfortable for you,
I invite you to now exhale through the mouth,
Breathing in through the nose,
But exhaling out the mouth.
As you are deepening your inhales and your exhales here,
Breathing all the way into your belly,
Allowing it to surface up to the chest before you release it with an exhale out the mouth.
And then it comes all the way down into the belly,
The chest and then exhale,
Just moving like that in a circular motion in through the nose,
Exhale out the mouth.
Good.
Keep going.
Keep breathing.
Focusing on your breath.
Anytime you are noticing your mind is wandering.
Just simply notice.
Thank it for keeping you safe.
And then return your attention back to your breath and how as you're breathing,
Your body becomes more and more awake,
More and more alert,
More and more activated.
Continue to breathe here deep inhales through the nose and out through the mouth.
Just like that.
Notice how your hands rise and fall and movement of your belly and chest rises and falls,
Just like the motion of rolling waves in time with your breath.
Notice how your body's become more receptive to your breath,
How more and more space is creating internally for you to receive yourself internally and externally and return.
Just allow yourself to sink deeper,
Relax the body.
And on the last couple of breaths here completely let go of any and all surface tension now.
Any and all discomfort,
Pain or overwhelm.
Allow that to be released with every exhale that you take at the bottom of every exhale imagine that is just letting go,
Floating away,
Just melting away.
What was,
Has been,
And what will come,
Has yet to come.
What you know is that you are here right now,
Because your body is here right now.
So choose to allow your breath to deepen your connection with yourself and allow anything that is not serving you at this moment to just leave your body now with your exhales.
Just take three more deep inhales here and exhales out the mouth.
One last time,
Deep inhale and a deep exhale.
Good.
Just slow your breathing down and come back to normal breath.
Just allow yourself to relax.
Just notice here how your body is feeling now.
Notice how much more space you have created,
How alive and radiant your energy is,
And how activated and turned on your sensation,
Your sensations are,
Just by you connecting with yourself in this moment through the power of your own breath.
When you're ready,
Just allow everything that has happened here in your body to radiate through your day by coming back to your body,
Waking it up,
By wiggling your toes and your fingers,
Maybe you're even stretching your body,
Stretching arms over your head or out to the side,
Maybe shaking it off,
Maybe even giving yourself a hug for the time that you have given yourself now.
And when you're ready,
Open your eyes and come back to the room and have a great day.
