Inhale the air that you can so that the universe awakens in your heart and exhale all that is no longer of service so that the universe flows forever in you.
Roxanna Jones Welcome to this breathwork meditation.
This practice focuses on the feelings of anxiety and is intended mainly for teenagers while also helpful for young adults and adults.
Thank you for carving this precious time for yourself in your busy day.
When you are ready,
Lie down on your bed or on the floor where you will be comfortable and warm.
Let your body rest.
Notice whatever you are thinking right now,
However you feel right now.
When you are ready,
Take three deep breaths while paying attention to the rising and falling of your belly.
We are not trying to do anything special except just notice the sensation,
What it feels like.
Place your hand on your belly.
As best as you are able,
Pay attention to the racking of your hand with each breath.
Recognize that your mind will go off somewhere else,
Over and over again.
Or you might feel restless.
All of that's normal.
All of that's totally fine.
Each time you notice your attention is gone somewhere else,
Come back again to your hand,
Rising and falling on your belly.
If you'd like,
Count your breaths.
Perhaps you could count up to five and then start again at one.
Each time you lose track,
Simply start over.
Notice any tendency to get frustrated and be perfectly ok when distractions happen.
Accept them and let them go gently.
Let's do it together.
Breathe in 1.
Breathe out 1.
Breathe in 2.
Breathe out 2.
Breathe in 3.
Breathe out 3.
Breathe in 4.
Breathe out 4.
Breathe in 5.
Breathe out 5.
Now do it yourself,
At your own pace,
While I stay quiet.
Wherever your mind's gone.
Allow those thoughts to be for just now.
Allow them to show up and then continue on.
Thoughts are normal.
Everyone has thoughts continually throughout the day,
Even throughout this type of practice.
Come back gently,
Over and over again,
To the feelings of breathing.
Allow thoughts and feelings to show up because they will.
And simply come back to your breath.
Once again.
Breathe in 1.
Breathe out 1.
Breathe in 2.
Breathe out 2.
Continue counting until 5 once again,
Not trying to fix anything or change anything at this moment or the next.
At some other time during the day,
There might be something to act on.
But right now,
Simply lie here,
Guiding your attention to the rocking of your hand,
To the sensation of your breathing.
And when you're ready,
Only if you'd like,
Open your eyes or continue to lie still as long as you want.
Just know in your heart that you are safe,
Loved and very special.
You are unique and you are magnificent.
Thank you and Namaste.
