Welcome to breathing through the body meditation.
You can find a comfortable seat either in a chair or on the floor.
Someplace comfortable where you can sit for the next few minutes.
Make sure that the space around you is quiet and that you won't be disturbed.
Take a full breath in and exhale through the mouth of the side.
Lengthen up tall through the spine,
Let the shoulders move down the back and feel the crown of the head reaching up towards the sky.
Become aware of your feet,
Noticing where your feet are in space.
Feeling the left foot and the right foot and then feeling both feet together.
Then become aware of the hands,
Noticing where the hands are in space.
Noticing first the left hand and then the right hand and then both hands together.
Now shift the awareness into the breath.
There's no need to change anything about the breath.
Just watch your natural inhale and your natural exhale.
Imagine that you are breathing through the feet.
As you inhale,
The breath enters through the soles of the feet and as you exhale,
The breath leaves through the soles of the feet.
Breathing and exhaling through the feet.
Breathing and exhaling through the feet.
Let that go but keep the awareness in the breath and start to breathe through the palms of the hands.
As you inhale,
The breath enters through the palms of the hands and as you exhale,
The breath leaves through the palms of the hands.
Inhale and exhale through the hands.
Breathing and exhaling through the palms of the hands.
Now let that go but keep the awareness in the breath.
And the next time that you inhale,
Inhale through the soles of the feet and then exhale through the palms of the hands.
Breathing and exhaling through the palms of the hands.
Now let that go but keep the awareness in the breath.
And the next time you inhale,
Breathe in through the palms of the hands and exhale through the soles of the feet.
Inhale through the palms of the hands and exhale through the soles of the feet.
Breathing and exhaling through the palms of the hands.
And you can let that go but keep the awareness in the breath.
Now inhale through both hands,
Both feet and then exhale through both hands,
Both feet.
Inhale through the hands and the feet and exhale through the hands and the feet.
And let that go.
Let yourself notice how you feel,
Noticing the physical body and the breath.
And then start to awaken the body,
Moving through fingers and toes,
Maybe rolling the shoulders or allowing the chin to drop to the chest.
Come back into the space around you.
This concludes your meditation.
