Hi and welcome to the J-Way Meditation for Beginners.
This is Jessica and I will be guiding you through your meditation experience today.
Today's meditation is on the breath.
Our breath is very powerful.
It nourishes,
Relaxes,
And energizes us.
As we breathe properly,
We can improve the oxygen throughout our bodies,
Including our brain,
And it's a powerful strategy for relieving stress and anxiety.
When you're stressed,
Your breath becomes faster.
We tend to breathe through our mouth and with our chest rather than through our nose and with our diaphragm.
Our diaphragm is a muscle in our body and just like every muscle,
If it's not used,
It becomes tense and tight.
So when we breathe through the diaphragm,
Especially today and if this is something new to you,
It might feel tense and tight.
Slowly easing into the sensation of the belly expanding and contracting is best.
To reach a more calm state,
You need to breathe slowly,
Lengthening the inhale and lengthening the exhale using the diaphragm.
You also want to breathe less and breathing through your nose is key.
Your nose actually directs 30 different functions in your body.
Nerves in your nasal passages which connect to your hypothalamus sense everything about your breathing and use that information to regulate your bodily functions.
For example,
Your nose releases nitric oxide during breathing which is carried from your nose into your lungs.
Nitric oxide is a gas that plays a significant role in homeostasis,
Maintaining balance within our body.
Nitric oxide also sterilizes the air carried into your lungs,
Opens up the airways and increases the amount of oxygen taken up in your blood.
So let's get started.
Sitting upright in a comfortable position where the spine is tall and your shoulders are relaxed.
Close your eyes and take a moment to notice your inhale and your exhale.
Keep your focus on your breath.
If it helps,
You can repeat to yourself inhale and exhale for the next few moments.
And it is common to have your mind wander.
So if it does,
Just bring yourself back to the moment with your inhale and with your exhale.
Begin to feel with every inhale you are providing your body with the proper nutrients and feel the flood of oxygen to all the muscles,
All the tendons,
All the ligaments,
All the joints and organs and tissues in your body.
Feel with every exhale you are carrying out any unnecessary pain,
Unnecessary tension or discomfort within your body.
Continue with this process through your inhale and exhale.
Breathing in through the nose and out through the nose,
Slowing and lengthening your inhale and slowing and lengthening your exhale where it's comfortable for you.
Allowing your breath to keep you present,
To keep you in the sensation of your breath.
Inhale,
Nutrients and oxygen.
Exhale,
Tension,
Discomfort and pain.
Feel the capacity of your breath.
Feel the freedom of your breath.
Maybe you notice one is easier than the other or maybe you notice a balance.
Remember nothing is right or wrong.
Just give yourself permission to stay present and enjoy the breathing experience.
And you can continue to do this for the next few moments.
When you're ready,
Slowly allowing the breath to deepen,
Grounding yourself back into your body,
Back into the sensation of your hands,
Your arms,
Your feet,
Your legs,
Keeping your eyes closed and only as you're ready,
Slowly come out.
Thank you all for participating in this meditation.
At any point during your day,
If you feel overwhelmed or anxious,
Take a few minutes to remember your breath and experience this meditation once again.
For more information,
Visit thej-wei.
Com.
Peace and love.
Namaste.
