Welcome to Just Breathe,
Because sometimes we just need to go back to the basics of breathing and breathing techniques.
This time we'll not be going deep into meditation practice,
But simply sitting with our bodies and our breath.
We will just be practicing,
Slowing down,
And being our own best company.
My name is Jess,
And I've struggled to daily be attentive to meditation and prayer.
I write and record these meditations out of my own need,
And so I welcome you on this journey.
As we begin,
Just breathe normal.
Don't try to do anything different.
Just observe.
Where do you feel your body breathing?
If your mind wanders during this time,
That's okay.
Maybe in this initial step,
Just think in and out as you feel yourself breathe.
Now move the breath into the belly.
Sit with the expanding and contracting.
Notice any sounds or sensations.
Just let them come and go.
If you begin to have thoughts,
Just note them.
Let them go and come back to the breath in and out.
Now let's be a little more intentional with the breath.
We're going to count our breath for just a few moments.
In for one,
Out for one.
In for two,
Out for two.
Just to 10.
When you get to 10,
Just start all over.
In with one,
Out with one.
In for two,
And out for two.
If you find yourself in thought,
No problem.
Just note it,
Put it on the shelf,
And start over with one.
No need to judge,
Just observe.
Feel and count your breath.
Slowly focus on feeling the breath coming out of your nose.
See if you can sharpen your focus on that spot where the air comes rushing out the nostrils.
Feel that spot,
Focus on capturing the breath in that moment.
Focus on the miracle and gratitude of each individual breath.
Can you feel the singularity of a single breath?
From this place of focus,
Let's be a lot less intentional.
Just let go.
Put no effort or intention to breathing at all.
Just let your body do what it does effortlessly.
Let your mind be.
If it can stay empty,
That's great.
If not,
Just let it be.
Be your own company for just a moment without an agenda.
Now let's take five big breaths.
Loud enough that if someone was sitting next to us,
They could hear them.
Just five big breaths.
Let's take three more big breaths.
This time,
When you get to the top of the breath,
Just count to three and let it go.
As this breathing is calming our hearts and our minds,
Let's work on making the exhale just one beat longer than the inhale.
Breathe in for three and out for four.
Do that a few times or in for four,
Out for five.
Just make that exhale a little longer and see what that does to your body.
Now let's focus on a couple of words as we breathe.
As you inhale,
Focus on my heart seeks and as you exhale,
Focus on and finds peace.
My heart seeks and finds peace.
My heart seeks and finds peace.
Thank you for joining me for just this moment to breathe.
Finding space to just be can be so challenging in our anxious lives from our busy world.
May your heart seek and find peace.
