Breath And Spine

In this seated meditation, your awareness is guided to your breath. We start with focusing on your exhales, gently using your core muscles to encourage full exhalation. We then focus on your inhales, gently encouraging spinal length. Eventually letting the core engagement go and guiding your breath throughout your spine.

Transcript

So this meditation is all about awareness of breath and awareness of your spine.

So start by finding your way into a really comfortable seat.

To help your spine grow to its full length,

Allow the crown of your head to rise toward the ceiling.

If you're sitting in a chair,

Make sure your feet are planted flat on the ground or on a block.

And then begin to make your final adjustments before coming into stillness.

Soften your brow.

Soften your gaze behind your closed eyelids.

Soften your cheeks.

Soften your jaw and simply watch your breath.

Be aware of any impulse you may have to control your breath.

Just allow your breath to continue in its own rhythm,

Allowing your breath to be just as it is right now.

And notice as you arrive fully in this space,

Watching,

Observing,

Notice how you feel in this space right now.

Are you feeling grounded and safe?

Are you feeling agitated or uncomfortable?

Without judgment,

Just notice.

To help draw you into this present moment and to help you become more familiar with your breath,

We are going to begin guiding your breath.

So focus first on your exhale.

Just allow your awareness to ride your exhale.

With each exhale,

Allow your belly to draw in and up slightly.

And then with your inhale,

Relax your belly again.

So each exhale,

Your belly draws in and up slightly.

And then your belly totally relaxes with your inhale.

And then with your exhale,

Relax your belly again.

And now,

While you can relax,

Relax your belly.

And now,

While continuing to draw the belly in and up on your exhale,

Begin to focus on your inhale.

Allow your awareness to ride your inhale.

Allow each inhale to feel as though it is lengthening your spine.

So exhaling,

Belly pulls in and up.

Inhaling,

Spine grows long.

Notice any feelings or sensations in your spine as it lengthens with each inhale.

Belly pulling in and up slightly with each exhale.

And now,

While you can relax,

Relax your belly again.

Every exhale,

Belly pulls in and up slightly.

Every inhale,

Your spine lengthens and grows.

And now,

While you can relax,

Relax your belly again.

And now,

While continuing to draw the belly in and up,

Begin to focus on your inhale.

And now,

While continuing to draw the belly in and up,

Begin to focus on your inhale.

And now,

While continuing to draw the belly in and up,

Begin to focus on your inhale.

And now,

While continuing to draw the belly in and up,

Begin to focus on your inhale.

And now,

While continuing to draw the belly in and up,

Begin to focus on your inhale.

And now,

Imagine your breath is like a soft brush.

Allow your inhale to brush from the base of your skull all the way down to the base of your spine.

Your exhale brushes from the base of the spine up to your heart.

Inhaling from the base of your skull to the base of your spine.

Exhaling base of your spine up to your heart.

Awareness riding the breath from base of skull to base of spine and base of spine to your heart.

Allow your inhale to brush from the base of your skull all the way to the top of your skull all the way down to the base of your spine.

Allow your exhale brushes from the base of your spine all the way up to your heart.

Allow your exhale brushes from the base of your spine all the way down to the base of your spine.

Allow your exhale brushes from the base of your spine all the way down to the base of your spine.

You may notice that your breath has become softer.

You may notice that your breath has become softer.

And if you would like,

You're welcome to rest your awareness in your heart space.

If you're finding it difficult to focus or are feeling ungrounded,

You're welcome to continue to allow your awareness to journey with your breath from the base of skull to Very softly,

Very gently beginning the movement from your tailbone.

Begin to sway your spine side to side.

Your pelvis grounded as if it was the base of a stalk of bamboo.

Your spine free and easy as if it was the stalk swaying in a gentle breeze.

Begin to sway your spine side to side.

Your pelvis grounded as if it was the stalk swaying in a gentle breeze.

Stay in the space as long as you wish.

Allowing your spine free movement,

Awareness resting at your heart.

Begin to sway your spine side to side.

Your spine free and easy as if it was the stalk swaying in a gentle breeze.

Begin to sway your spine side to side.

Your spine free and easy as if it was the stalk swaying in a gentle breeze.

Begin to sway your spine side to side.

Your spine free and easy as if it was the stalk swaying in a gentle breeze.

Begin to sway your spine side to side.

Your spine free and easy as if it was the stalk swaying in a gentle breeze.

Begin to sway your spine side to side.

Your spine free and easy as if it was the stalk swaying in a gentle breeze.

And then very slowly begin to allow the movement to become smaller and smaller.

Eventually allowing the movement to stop.

And when you're ready,

Just very slowly opening your eyes.

Bringing your awareness back to your surroundings.

Very slowly bringing yourself back into this moment.

And then with hands in front of your heart and a great big inhale,

Go tall through your spine all the way up through the crown of your head.

With your exhale,

Bow to your own heart to honor yourself for all of your hard work,

For all of the grace,

The strength,

The wisdom,

And the compassion that live within you.

Namaste.

Reviews

I really enjoyed this meditation. In particular I liked the bowl and the very soft background “static” noise. I appreciated the teacher’s voice and way of talking, something about it was easy to listen to without getting distracted by it. I also loved the way she closed the meditation by honoring self. Thanks so much for this.

Thank you 🙏🏻

Gentle and powerful, I could feel my spine unlocking without effort.

Another winner

Last year I had an internal electrical shock from an appliance which then whipped me into the granite counter top behind me hitting my lumbar spine. This has led to continuous random intense spasms throughout my spine and muscles. This guided meditation is spot on for working with my body. To help lower the pain and fear that comes with this I am ever grateful to have found this medication. For some reason whatever it may have been I stepped out of my daily breath work, guided meditation etc. no longer choosing to do this for myself. I could analyze, instead Im choosing to step back into the grace snd healing that awaits me in my practice.
Namaste
My heart is filled with gratitude
Sarah

Loved the words and images. AND financial services

Thank you for this amazing meditation! It helped me resolve the pain i had in my spine, neck and head. And it opened my heart to peace and love. It felt like a combination of awareness, relaxation and metta meditation. I had to alter this to suit my situation - eyes open, chopping vegetables(!) while sitting grounded - and this meditation still worked so very well. I especially like the freedom of choice offered in this meditation and the calming bells in the background.

My favorite 12 second background bell very soothing

Always deliscious!🙂

Was having real breathing issues related to spinal misalignment. Felt great and had just the right amount of guidance.

Wow, thank you!
A great peacefull sensitive meditation.
🙏

So very helpful. Thank you.

Wonderful especially as I am having such back issues right now, felt gentle but effective thank you x

Really loved it. Thank you Kerrie. Namaste

I really appreciated this meditation. The visualizations and the tone and pace of the bell were very effective for me. Thank you Kerri!

So grateful for this today