Landing in the breath is such a simple yet powerful way to really find the present moment and help to calm the body and the mind.
And that's because the breath is ever-present,
Meaning there is no separation between each inhale and each exhale and the here and the now.
And so during this meditation we're really going to focus on just honoring that natural rhythm and flow of your breath and allow it to guide you back home to that space of ease and okayness and well-being.
So beginning to gently close your eyes if they aren't already and really finding that comfortable seated position that feels really nourishing and grounding to you.
Maybe dropping the shoulders away from the neck and allowing the spine to lengthen.
If there's any obvious tightness or tension in the body that you can easily release,
Just do so now.
Letting the brow and jaw be soft.
Relaxing the shoulders and chest.
Letting the arms and hands rest easily wherever they are.
Let the mind and the heart be soft too.
Just really taking the time to allow the whole body to melt into this moment.
Remembering that this is a training in awareness and not control.
So there's nothing to change or or to fix or judge.
We are simply here to notice how the body naturally breathes itself.
And from here,
Drawing your awareness to the space where it's easiest to feel the breath.
Maybe that's at the base of the nostrils or maybe you feel the air swirling in the back of your throat or the warm wind of the breath on the upper lip or the rise and the fall of the chest or belly.
And if the breath is too subtle to feel,
Maybe placing a hand on your belly and just feeling the rise and the fall of the breath within your hand.
Or maybe you just sense the whole body breathe.
And as you notice the flow of each breath,
Let there be a sense of relaxation and ease.
Relaxing as the breath comes in,
Opening to receive.
And relaxing as the breath releases and dissolves.
And if your mind has started to wander,
As it will,
Just gently draw your attention back to the breath.
Even if it's just a few breaths at a time,
We are gently learning to return back to this moment,
To your stillness and ease,
Again and again.
And just allowing your awareness to slowly ride the wave of each breath.
Perhaps imagining each inhale as a sunrise and each exhale as a warm sunset.
And you may start to notice the spaces between the breath.
The space created when the inhale slowly turns into the exhale.
And maybe you just rest in that natural space of stillness and ease.
Softening.
Relaxing.
Breathing.
And in this moment,
Just recognize that your breath is always here as a calm and supportive oasis that you can retreat to and rest in at any time.
Remembering that if you find the rhythm of your breath,
You will feel the intention of your heart.
And when you are ready,
Gently begin to draw your awareness back into the body,
Into the room.
Maybe taking a few gentle movements to help awaken your senses.
Taking an inhale here,
Filling the lungs and the belly.
And an exhale,
Letting it go.
Drawing one hand over the heart if that feels good.
Maybe another one over the belly.
And just offering a moment of gratitude to yourself for being here and taking space for you.
And also offering a moment of appreciation for the breath.
Just really sensing all that it does for you.
How well it serves and supports you.
Thank you.
