Before beginning this meditation,
Take the time to arrive into a comfortable position.
You can be seated or laying down,
Somewhere that your body feels like it can rest and that you won't be distracted.
You can pause this recording and find a comfortable place to be or arrange your environment and push play when you are ready.
Once you have arrived,
Taking a moment to settle into your environment,
Maybe noticing all that you can notice,
Looking around at the space,
Notice the smells,
The temperature,
The sensation of your clothing or the seat beneath you.
Notice what you can hear,
Maybe notice what you can taste,
And then allow yourself to turn your attention inward,
Maybe close the eyes or soften your gaze.
And tuning your attention to your breath.
In this moment,
Notice how it feels to breathe.
Notice where the breath travels to,
What expands as you inhale and contracts as you exhale.
Maybe it feels good to deepen the breath or draw it lower into the belly,
Feeling that expansion on the inhale grow even bigger and feeling that contraction on the exhale,
Softening any tension in the body.
And just keeping all of your awareness on your breath,
Noticing all that you can notice,
The sensations,
The sound,
The rhythm,
Noticing the constant flow of inhale and exhale that takes no effort that our body constantly does for us.
Noticing all that you can notice about your next inhale,
Noticing all that you can notice about your next exhale.
Maybe you start to find a little bit of a longer exhale than inhale,
Allowing a little bit more softening,
Releasing,
Filling all the way up,
Maybe finding the very top of the breath,
Maybe pausing,
Just for a moment.
And then exhale,
Emptying all the way out,
Nice and slow.
Maybe find the very bottom and pause.
Continuing to breathe this way,
Noticing all that you can notice,
Tracing the breath from the moment it enters,
Everywhere it travels to,
To the moment it leaves.
Just allowing yourself to be here,
Right here,
Right now,
Using your breath as an anchor to stay present in this moment,
Noticing the expansion of the ribs as you inhale,
Filling like a balloon in all directions,
And the contraction of the ribs as you exhale,
Equally coming into the center.
This constant flow of energy,
Prana,
Life force,
Filling all the way up,
Receiving,
Emptying all the way out,
Giving,
Just staying here with your breath for another minute or two,
Filling all the way up,
Maybe find the top and pause,
Notice the stillness just for a moment,
Exhale,
Empty all the way out,
Soften,
Notice the stillness at the bottom,
Feeling the breath nice and slow and gentle,
Moving the energy,
The life force through you with ease,
Know that this breath is with you everywhere you go,
Everything you do,
Constantly moving in and out,
Supporting you,
Nourishing you,
And it is there for you to tune into and notice any time that you need,
Filling all the way up,
Notice the expansion,
Empty all the way out,
Notice the softening,
The ease,
I invite you to continue to breathe this way for as long as it feels good,
Or as long as you can,
And to come back to this breath whenever you need,
Throughout the rest of your day or night,
Or the rest of your week,
Using it as an anchor to bring you back to this moment right here,
Right now.
