This meditation is a meditation to help you to connect your mind,
Your body,
And your breath awareness.
I invite you to come to a position where you feel comfortable and supported.
This practice can be done lying down,
Seated,
Or even standing.
The hands can be just gently cupped in the lap.
Or if you prefer to use a hand mudra,
You could take the thumb and gently curl it in towards the palm of the hand.
Take the four fingers and gently fold them over the thumb,
Turning the palms down towards your thighs.
Relaxing your body and allow your body weight to just melt into the gravity beneath you.
I invite you to find your breath and notice where the breath is expanding and contracting in your body.
Relaxing and allow the breath to settle into the lower belly.
Relaxing any tension or restricting in the breath.
Feel the breath around the navel rising and falling as you breathe.
Allowing the breath to elongate,
To become longer.
Feeling the rhythm of the breath becoming steady and even.
Keeping the mind focused on the sensations of the breath in the belly.
It's as if nothing else exists.
Merging the body,
The mind,
And the breath.
The body and the mind and the breath merged throughout this whole practice.
And the mind wanders,
Just gently bringing the attention back to the sensations of the breath.
We'll start by counting the breaths.
Breathing in to the count of five.
Exhaling five.
Inhaling four.
Exhaling four.
Inhaling three.
Exhaling three.
Inhaling two.
Exhaling two.
Inhaling one.
Exhaling one.
Just gently releasing your hand gesture.
Coming back to where you feel grounded and connected with the surface beneath you.
Gently start to open the eyes.
Taking a moment and pausing and noticing the imprints of this practice left behind.
