Welcome to this brief meditation.
Today we'll be using our breath to tap back into that place of true stillness,
Of peace,
Love,
Acceptance.
Sort of like a lake that lives deep within us.
Sometimes we feel far away from this lake when life gets a little chaotic,
But the lake is ever present.
So to begin,
We will start in any position that feels comfortable for you.
Whether that's laying down or seated,
And placing your hands wherever that feels best.
Maybe placing one hand on your low belly,
One hand on your heart,
If that allows you to feel closer to your breath or self.
To begin,
We'll do three cleansing breaths in through the nose,
Sighing out through the mouth.
Using the eyes if that feels comfortable for you,
And taking one more inhale through the nose,
Exhale,
Sighing it out through the mouth.
Then together we'll shift into a three part inhale,
Hold,
Then a slow,
Long exhale.
So the inhale consists of breathing into the belly,
Breathing into the lungs,
And finally breathing to the tip top of the collar bones of the chest,
Holding here at the top for three,
Two,
One.
Exhale out the mouth,
Letting it go,
With a tiny bit of restriction in the exhale,
Trying to prolong the breath without too much force.
We begin again,
Three part inhale,
Inhale to belly,
Inhale to the lungs and ribs,
Inhale to the top of the chest,
Hold for three,
Two,
One,
Slow exhale.
We begin again,
Three part inhale,
Belly,
Ribs and lungs,
Top of the chest,
Hold,
And release.
Sticking with this pattern on your own,
Taking a couple rounds,
Seeing if on your exhale you can let your palms uncurl the fingers,
Seeing if you can drop your shoulders,
Release a little tension from the jaw.
Sticking with this breath for five more rounds on your own,
Being patient with the mind's eye if the mind is wandering.
Gently come back,
Perhaps placing your hands on your body to really feel the breath coming into the belly,
And the ribs,
And then the chest.
One more round of this breath,
Together inhaling into the belly,
Ribs,
Chest,
Holding without causing more stress in the body,
And releasing,
Fully relaxing.
Let this breath go,
Just focusing on deep,
Slow inhales and exhales.
Notice any sensation in the body,
Any tingling,
Any warmth.
Just seeing the quality of your mind without judgment.
Perhaps the mind still has a quality of turmoil or chaos internally,
And seeing if you can just allow this to coexist with the lake that you might have just touched within.
And seeing if you can hold two realities at once.
One which is our life,
Which is unpredictable,
Filled with ups and downs,
And the reality that's ever present,
That lake of peace,
Of unconditional love within.
Thank you for breathing with me,
I hope you have a beautiful rest of your day.
