Hello and welcome.
My name is Leah Sugarman and today we're going to go through a very simple breath meditation just following the breath.
So come to find a comfortable position.
You can either be seated or lying down.
Choose what makes you feel more relaxed.
And once you find this place,
Shake out any little bits of tension until you can find yourself in a place of stillness.
Let your body weight soften down.
And if you're seated,
Elongate and lengthen your spine.
Close your eyes and draw your awareness inside.
Without judging or controlling,
Simply bring your awareness to your breath.
Take note of its natural rhythm and its natural flow.
Recognize the lengths of your inhales and the lengths of your exhales.
Become aware of the sensations within your chest and your belly as your breath draws in and releases out.
Observe the rise and fall within your body.
Now without force,
Very gently control the rhythm of your breath.
Begin to deepen each inhale and deepen each exhale.
Strive to equalize their lengths.
Observe the natural pause at the top of the inhale and the natural pause at the bottom of the exhale.
Become hyper aware of each movement in the body as you draw breath in and release breath out.
Observe the soft,
Calming quality of simply listening to the breath.
You have nowhere else to be and nothing else to do other than listen to your breath in this moment right now.
Continue expanding your inhales and expanding your exhales.
Maintain a sense of softness as you do this.
So not striving to find your maximum capacity,
But simply working to find depth.
Allowing for a sense of ease within the depth.
Take three more long,
Full,
Conscious breaths.
And then strive to maintain this depth within your breath and this stillness within your mind as you continue on with your day.
Thank you for sharing your practice with me.
Namaste.
