Hello and welcome to meditation.
Okay so let's start by finding the position for our bodies that feel comfortable and that we can maintain integrity in our spine for the breath to be really moving flowing through and if you want to close your eyes or find a soft gaze noticing the air as it comes in and as it lifts the body noticing the quality of the breath not to judge the breath but just to notice what's the length of your inhale of your exhale where does the air flow from the moment that it comes in through your nostrils all the way out you both noticing and allowing the breath to take space in our bodies to really expand soften our skin muscles and also inviting the breath metaphorically to invade our mind so with each inhale we expand the space of our minds and with each exhale we drop and we relax our minds and how does that feel in your body when you allow and invite the breath into your mind space with each inhale we expand we create space in our minds so that everything that we imagine we think can still be there but it's not crowded there's always more space you and how can we with each exhale just drop in without holding on to any thought just to allow the air to relax all the efforts you maybe you might feel a sensation of your brain relaxing on your skull just dropping down your skull fully relaxed with each inhale and exhale you you inviting the in breath to expand create space and the exhale to relax you you you and even if thoughts come in and create some occasional momentary crowdedness movement you can always notice and return your attention to the breath and invite the breath to not only be in the body but also be in your mind breathing in more space breathing out relaxation Noticing how it feels in the body as you invite the breath to be in your mind and to create this flow of expansion and relaxation.
How does the breath in your mind impact your body,
Your sensations?
And the body relaxation,
The body expansion as well.
How does the breath in your mind impact your body?
With each inhale,
Expansion,
Space,
So that everything can be present,
Accepted,
Included.
Nothing needs to change.
And with each exhale,
We drop in,
We allow,
We relax the effort just for this moment.
Using this flow of the breath,
This natural movement of life,
Of expansion and contraction,
To make everything about this moment a life.
Your body,
Your mind.
There's nothing rigid and fixed about life.
Life is always in this constant movement of expanding and letting go.
And the invitation is to connect with this movement through your breath and allow this movement to bring this sense of aliveness to your body and to your mind in this moment.
Really recognizing the life that is right now,
Just naturally is,
Without any effort.
And as we finish this practice together,
I invite you to notice any sensation in the body,
To follow the breath in the body again.
Notice the inhale,
Maybe on your nostrils or on the belly,
The chest,
The ribs.
Notice the sensations of the exhale,
Maybe with the shoulders,
The arms that let go and rest on your legs,
The jaw that just relaxes.
Without any need to be rigid.
And slowly open your eyes.
Take a deep breath in and let it out.
