Welcome to this breathing meditation.
My name is Fanny Hochsteig and I'll be guiding you through this practice.
Make sure to turn off notifications on your phone and remove any other possible distractions.
You can pause this audio now to get ready.
Start by finding a comfortable seated position where you are still able to sit upright.
Elongating your spine like a string attached to your crown is pulling you up towards the ceiling.
Once you've found this comfortable upright position,
You can start closing down your eyes.
Notice your sitting bones making contact with the surface beneath you.
Feel your feet on the floor.
Then notice your breathing.
At this point there is nothing you need to change about your breath,
You just observe it.
Maybe you notice that your breath is shallow,
More up in your chest,
Or maybe it's quite deep and more felt in the belly.
Notice if the rhythm of the breath is regular or irregular.
And then start to follow the movement of your breath.
On an inhale you feel air entering your nostrils,
Moving down to your throat,
To your lungs,
And all the way down towards the belly.
And on an exhale you notice how the air is being pressed up from the belly towards the lungs,
To the throat,
Leaving your nostrils a slightly warmer air.
Continue to follow your breath like this for a few breath cycles.
And if you notice that you are getting distracted,
It's no big deal.
You just observe that it has happened and you gently bring your attention back to your breathing.
Now on your next inhale as the air enters your belly,
You fully expand your belly outward,
Like a balloon filling up with air.
And with your exhale you fully compress your belly,
Pulling your belly all the way in.
Inhale,
Fully expand the belly.
Exhale,
Pull your belly in.
Inhale,
Expand.
Exhale,
Pull in.
Continue this deep belly breath,
Following the rhythm of your own breathing.
Exhale,
Release.
Now that your breathing returned to normal,
We will now start to even out the breath.
Inhale,
Slowly exhale,
Pull your belly in.
Exhale,
Pull in.
Exhale,
Pull in.
First,
Fully exhale,
Inhale,
1,
2,
3,
4.
Exhale,
1,
2,
3,
4.
Exhale,
1,
2,
3,
4.
Continue doing this.
Now,
Extending the length of your breathing towards inhaling for 6 seconds and exhaling for 6 seconds.
First,
Fully exhale,
Inhale,
1,
2,
3,
4,
5,
6.
Exhale,
1,
2,
3,
4,
5,
6.
Exhale,
1,
2,
3,
4,
5,
6.
Exhale,
1,
2,
3,
4,
5,
6.
Continue on your own.
Exhale,
1,
2,
3,
4,
5,
6.
Now let go of the counted breath.
Let your breathing return to normal.
Notice how your body is feeling.
Notice your breathing.
And then when you feel ready,
Open up your eyes again and keep a soft gaze for a moment.
Taking a bit of this calming energy with you as you move on towards your next activity.
This was Fanny Hochsteig,
Wishing you well for the rest of your day.
