Bringing your awareness more deeply inward,
Having allowed the body to cultivate a sense of relaxation,
You can turn your awareness towards your breath,
Breathing in through the nose and out through the nose or mouth,
Whichever is comfortable for you right now,
Feeling into the sensation of breathing,
Observing your natural breath flow without any need to judge or control or change the natural breath cycle,
Just observing how the breath feels right now,
How does the air feel as you breathe in and out of your nostrils or mouth,
Breathing in cool air,
Breathing out warm air,
How does the breath feel on the throat as you inhale and exhale,
Where in your body are you breathing right now,
Breathing into the chest,
The ribs or deep into the belly,
Just observing where your breath lands right now as you inhale and exhale in your natural breath cycle,
We're just going to invite some relaxation into the belly,
Giving permission for the belly to soften,
Releasing any tension or tightness,
And the breath to relax and be soft so the breath can move,
Can expand the belly outwards as you inhale and the exhale is guided by the softening of the belly,
Seeing if you can send your breath deep down into the belly,
Filling up the lungs from the bottom,
So the belly expands outwards and as you exhale,
Feeling the contraction of any muscles that move with the breath,
Feeling a sense of deeper relaxation with each exhale and as you breathe in this mindful way,
Sending the breath into the belly,
Can you notice on each exhale a deeper sense of relaxation,
Going to bring more focused awareness and movement to the breath and connection with the body,
Guided by the body,
To deepen the breath in a full body breath cycle,
So as you pay attention to breathing into the belly,
Expanding the belly outwards,
See if you can fill up the lungs from this starting point,
Expanding the belly and filling up the ribs,
So the rib cages expand upwards and outwards and then filling up the chest all the way up to meet your throat and on the exhale,
Releasing any air,
Your breath from the chest,
From the ribs and from the belly to assist you in breathing in this deep full body breath cycle,
You might like to anchor into counting your breath on the inhale,
The exhale,
You can breathe in to the count of five and exhale to the count of seven,
Let's try this together,
So releasing any air in the lungs right now by breathing out all the air that you have,
We start at the bottom of the breath cycle and together we inhale two,
Three,
Four,
Five,
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Inhale two,
Three,
Four,
Five,
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Inhale two,
Three,
Four,
Five,
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Now you can try this on your own count,
Counting in your mind and after repeating this breath cycle you can release any control of breathing,
Letting go of any counting and just allowing your body to return to a natural breath flow,
Letting go of any awareness but being mindful of how the breath feels right now after breathing in this deep full body breath cycle,
Can you notice any changes to the breath,
Can you notice any difference in your body and can you notice any differences in the mind,
How do you feel right now having completed a deep relaxation of body scanning and deep full body breath cycles,
Now letting go of any awareness of the body,
Mind and breath,
Just coming into a place of non-attachment,
Non-awareness,
Feeling settled and just being in this present moment,
Allowing yourself to really feel and experience this cultivated sensation of deep relaxation and rest,
Experiencing with a felt awareness rather than experiencing from the mind,
Allowing this new sensation,
This new experience of yourself which you've cultivated throughout this meditation to take hold and land within your being,
Allowing your body,
Mind and breath to trust in this as the new truth of your being,
Of your energy,
Carrying forward with it throughout the rest of your day or evening,
Now we'll return back into the external world slowly and mindfully so that we do not disturb this cultivated sense of relaxation and peace,
So taking a deep breath into the body,
Breathing in fresh air to begin to wake the body up once again,
Starting to bring in some small movements in the hands and the feet,
Maybe wiggling your toes or your fingers,
Coming back into your physical body and then taking some bigger movements,
You might like to stretch the arms,
Roll your neck,
Take a twist in the torso or move your legs,
Keeping your eyes closed down so that you're connected with your body and slowly waking up mindfully connected to your body experience and finding position of stillness again,
You can start tuning into the sounds around you and bringing your awareness back to the external environment,
Feeling into the points of contact of your sit bones and your feet beneath you,
Remembering the earth which has been holding you and then in your own time just slowly beginning to open the eyes,
Allowing the light to softly come to form as you look back into the world around you,
Thank you for joining me in this meditation practice,
I hope you enjoy this new sense of relaxation and peace.
