For this meditation,
You can choose to stay seated or you can choose to lie down.
We'll begin by taking a long,
Slow,
Deep breath in through your nose and then open your mouth and let it go.
Two more like that,
Deep breath in,
Open mouth,
Let it go.
One more,
Deep breath,
And as you pause,
I'm going to invite you to drop your awareness down and in.
Notice your body,
Notice the touch of your clothing against your skin.
Notice the rise and fall of your breath as you breathe.
Notice the subtle pulsations of your heart as it beats in your chest.
Take a moment now to scan from the crown of your head all the way down to the tips of your toes.
Notice what is alive within you.
Notice any sensations,
Notice any emotions.
Just naming without judging or labeling them as bad or good,
Just allowing them to be present.
So what is here?
Bring more of your awareness to the flow of your breath.
Notice how it feels to breathe in.
Notice how it feels to breathe out.
Start to exaggerate the size of your breath.
Breathing all the way in and all the way out,
Just noticing how that feels.
Now we're going to create a count to the breath.
You'll be breathing in for the count of four,
You'll pause,
And then you'll breathe out for the count of four,
And pause.
So wherever you are in your cycle of breath,
Breathe all the way out.
And then breathe in,
Two,
Three,
Four,
Hold.
Breathing out,
Two,
Three,
Four,
Hold.
Breathing in,
Two,
Three,
Four,
Hold.
Breathing out,
Two,
Three,
Four,
Hold.
Breathing in,
Two,
Three,
Four,
Hold.
Breathing out,
Two,
Three,
Four,
Hold.
Breathing in,
Hold.
Breathing out,
Hold.
Breathe in,
Hold.
Breathe out,
Breathe in,
Hold.
Breathe out,
Breathe in,
Hold.
Breathe out,
Hold.
Keep breathing on your own.
On your next breath in,
Breathe in all the way.
And let it go,
Sigh it out.
