Hello and welcome to this mindfulness and breath flow meditation.
For the next short while we're going to use our breath to slow down our body,
Slow down our mind.
We're going to be mindful and in doing so we're signaling to our body,
To our subconscious that we are safe and everything is okay.
You can be seated or laying down in a comfortable position and when you're ready,
Closing the eyes.
And just letting go of your awareness.
Bringing some mindfulness now to your breath and just noticing how you're holding it.
And noticing that perhaps there's a little bit of space to create a bit more ease,
A bit more flow to your breathing.
If it's comfortable for you,
Breathing in and breathing out through the nose.
Surely we are going to start some simple breathing of five seconds in through the nose and five seconds out through the nose.
Meeting me now on your next inhalation.
In three,
Two,
One.
In two,
Three,
Four,
Five.
Out two,
Three,
Four,
Five.
In two,
Three,
Four,
Five.
And out two,
Three,
Four,
Five.
And in two,
Three,
Four,
Five.
And out two,
Three,
Four,
Five.
And in two,
Three,
Four,
Five.
And out two,
Three,
Four,
Five.
And in.
Five and out.
Five and in.
And out.
And in.
And out.
And in.
And in.
And out.
And allowing the breath now to return to its natural rhythm.
And perhaps noticing a small amount of calm.
A small amount of ease.
We're going to add an extra step to the rhythm by adding a five second hold at the end of the exhale.
Meeting me on your next inhale.
In three,
Two,
One.
In two,
Three,
Four,
Five.
Out two,
Three,
Four,
Five.
And hold,
Two,
Three four,
Five.
And in two,
Three,
Four,
Five.
And out two,
Three,
Four,
Five.
And hold,
Two,
Three,
Four,
Five.
And in two,
Three,
Four,
Five.
And out 2,
3,
4,
5 and hold 2,
3,
4,
5 and in 2,
3 and out 2,
3 and hold 2,
3,
4,
5 and in 4,
5 and out 4,
5 and hold 5 and in out hold in out hold in out hold in out hold and returning to the natural flow of your breath noticing any sensations or changes in the body maybe there is some warmth perhaps some calmness perhaps a bit more ease for our last breathing exercise we will be breathing in for 4,
Holding for 4,
Breathing out for 4 and holding for 4 meeting me on your next inhalation in 3,
2,
1 in 2,
3,
4,
Hold 2,
3,
4,
Out 2,
3,
4 and hold 2,
3,
4 and in 2,
3,
4 and hold 2,
3,
4,
And out 2,
3,
4 and hold 1,
2,
3,
4 and in,
4 and hold,
And out,
And hold,
And in,
And hold,
And out,
And in,
And hold,
And in,
And out,
And in,
And in,
In,
And hold,
And hold,
And in,
And out,
And outta,
And hold and out and hold and in and hold and out and hold and in and hold and out and hold and in and hold and out and hold in hold out hold in hold out hold and returning now to a natural flow allowing the body to breathe as it needs and in and out and in and out and in allowing a sense of gratitude for yourself for giving yourself the time to do something that makes you feel good makes you feel calm and imagining you're laying under a tree by a creek and a small feather drifts down and lands on your upper lip and you don't want to disturb it so you're breathing ever so softly gently in through the nose gently out through the nose very softly nice and easy feeling warmth from the sun warmth from the sun soft gentle breaths in and out and out and that's the end of our meditation so
