Welcome to this breathing relaxation meditation.
We will be using the breath to help us relax.
Also weaving in some mindfulness to find some ease.
So finding a position where you're sitting down or laying down.
Finding a position where you can be present.
And once you're here you can either close the eyes or keep them in a soft gaze.
Just starting to go inward here.
Noticing your inner landscape.
Noticing what is here.
Any thoughts,
Sensations,
Feelings are welcome.
It's a natural part of our human experience.
So just letting them come and go.
We can imagine these thoughts as ships sailing by and we are the vast ocean.
We are so much more than our thoughts.
So starting to check in with the body here.
Starting at the crown of your head.
Relaxing every muscle you pay attention to.
The muscles in the face,
The cheeks,
The jaw.
Perhaps wiggling the jaw side to side to release any tension.
Letting the tongue drop to the base of the mouth.
Relaxing the shoulder blades.
May they rest and be at ease.
Resting the fingers and the thumbs.
And noticing how your breath moves your chest and your belly.
Noticing the breath breathing you.
The dance of the breath.
And just imagining that we could breathe all the way down into our lower body.
So breathing deeply and imagining we could breathe all the way down to our toes to relax them even further.
And when you're ready we can start to deepen our breath,
Exploring our lungs,
Exploring our capacity for breathing.
Open mouth exhale.
Doing this two more times.
And pausing.
Thoughts may come and go as they go.
You can wish them well.
They are not permanent.
Tapping into your senses and noticing any bodily sensations.
Noticing any sounds that are near and that are further away.
Letting them be a part of your experience of your meditation.
We can start to deepen the breath again and we will start to count in for six,
Breathing in for six and we will breathe out for six and this will help us relax the nervous system and come into a more restful state.
So breathing in two,
Three,
Four,
Five,
Six,
Out two,
Three,
Four,
Five,
Six and continuing this breath.
Counting with the breath for now.
And if six in and six out is too deep of a breath for you,
You can do four in and four out or five in or five out.
Just doing what you can here.
Remembering to relax the body as you breathe.
Relax the shoulders.
Relax the jaw.
Now you can stop the counting and just let the breath remember its place.
It does not need to be perfect.
Just letting go of the counting and continuing that even in breath and even out breath.
Noticing the expansiveness of the breath,
All the space that you have inside and the ability to release.
The ability to bring life into the body and the ability to surrender and let go.
Receiving the breath with an open awareness.
And now you can start to relax the breath.
Letting go of any control.
Completely resting in awareness.
Resting the mind.
Resting the body.
Bringing your awareness back to the breath or any other anchor when the mind starts to wander.
Saying goodbye to the passing ships.
Noticing what it's like to allow.
Bringing a sense of kindness to this allowing.
A sort of welcoming energy.
And just noticing if the breath has naturally softened or if it's naturally deepened.
And if it hasn't,
That's okay too.
Just noticing what's here.
Letting the breath fill you up with life.
And letting it move and breathe through your whole body.
Feeling the grace of the breath.
In your own time,
Starting to slowly bring that aliveness through your body.
Just imagining an energy coursing through that is waking the body up,
Bringing the body and the mind back to whatever space you are in.
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