Find a comfortable position where you sit with your back straight and feel support from the surface beneath you.
Start noticing your breath how it's moving in and out of your body.
Take some really big breaths now as big as you can and really feel how your chest stomach and back is expanding to the max.
We will do this three to four times.
So breathe in to the max and all the way out again.
In again in and out in out and last time in and out and now you can let your breath go back to normal and you can close your eyes and just breathe in and out through your nose.
As you breathe in send the breath to your chest and help it to expand.
So let your chest expand forward,
Backward,
To the sides and also up and downwards.
Let each breath expand your chest a little bit more in each direction.
Now you can send the breath down to your stomach and let that also expand in all directions.
Sideways up and down to your front and out through your back and with each breath let it expand a little bit more.
And now let your breath fill up your whole upper body all together from chest down through your stomach and down to your hips.
Let the whole upper body expand with the breath and notice how you with each breath is conquering more breathing space maybe even outside of your own physical body.
As you now have a large breathing space we will start to activate a rhythm of about six seconds inhale and six seconds exhale.
So inhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Allow an ever deepening sense of calm spread through your body as I let you breathe in this way for a little while on your own.
We're getting close to the end of this meditation so when you are ready you can start to wiggle your fingers and toes and open your eyes.
Stretch your arms and legs to awaken your body again.
