Hi there,
Welcome.
This meditation we are going to focus mainly on the breath.
This is something that we can use in any situation because we're always needing to breathe and this is something that doesn't really change.
We don't really lose our breath and so it serves as an excellent anchor when there's a lot going on around us or when we simply want some time to be still and to feel and to be present.
The breath is a great thing to focus on in order to make that happen.
So as we begin this exercise it would be a good idea to find a comfortable position to either sit down,
Lie down,
Or to stand up.
Doesn't matter as long as you're in a position where you can be alert and attentive but at the same time relaxed and comfortable.
So take a moment to find this position that's the most comfortable for you.
Then let's begin by taking three deep breaths in through the nose and out through the mouth.
And now begin to close your eyes or if it feels more comfortable for you allow your gaze to rest on something in front of you just in a neutral gaze.
Allow your breathing to settle into a comfortable pattern.
Whatever feels most natural for you.
Using the sensation of clean new oxygen being inhaled,
Filling the lungs,
And used oxygen being exhaled as the lungs push it out.
Breathing in and breathing out.
Focusing the rhythm and the depth of each breath.
Taking the note,
Taking note in the way that each breath gently rocks the body back and forth.
And how each breath swells as it is taken in and how the chest contracts and releases that spent air,
That carbon dioxide that we no longer need.
Breathing in and breathing out at a pace that works best for us.
And every time the mind wanders,
Invited to come back gently as you would with a young curious puppy or a small child.
Bring it back gently and refocusing here on this breath right now.
Maybe take a moment to notice how the entire body from head to toe,
From side to side feels with every in breath and the change with every out breath.
Realizing how the air fills in the lungs and how there's a pause right before every exhale where the lungs release all of this air that we no longer need.
Breathing with every in breath and releasing with every out breath.
Still breathing and still noticing.
Breathing in and breathing out.
Now I would invite you to imagine with every inhale.
You're breathing in,
Of course,
Oxygen,
But mainly nourishment for the body.
Whatever it might need right now to nourish,
To replenish,
To strengthen.
And every time you inhale,
You bring in this nourishment and it spreads into every little nook and cranny of the body,
Every area.
With every exhale,
You're releasing any tension,
Any unpleasantness,
Anything you don't necessarily need right now.
That all goes out with the carbon dioxide,
With every out breath.
And it pulls from,
Again,
Every part of the body,
Not missing even one place,
Just taking out any tension,
Any unpleasant sensations that we don't want,
Don't need right now.
And releasing that with the out breath.
So breathing in nourishment to every area of the body and breathing out any unpleasantness,
Any tension,
Anything that's been spent that we no longer need.
And with every in breath and release with every out breath.
Breathing and inviting in and then releasing and letting go.
Nourishing with the in breath and letting go with the out breath.
All at a pace that's right for us,
For each of you.
And if the mind wanders,
Gently invite it back,
Back to this breath,
Back to this nourishing and releasing.
Still breathing.
Absorbs your breath,
Accesss the air,
Becomes solid,
Explorations it 94 times.
As we come to the end of this exercise,
With every in-breath,
I would invite you to breathe in some gratitude.
Bring that into the body,
Saying,
Thank you.
Thank you so much for doing this for me today,
For just taking this time to breathe.
Very rarely do we take this time to stop and to do nothing but breathe,
To allow other worries and cares,
To take a seat outside for a while,
And allow ourselves to take some time to just sit,
To be here with the breath.
So allowing yourself to come back ever so gently,
Ever so slowly and carefully back into this present moment in this environment,
Wherever it is you are right now.
Realizing how it feels to be supported by the ground and the chair,
How the body feels in general.
Maybe begin to move just a little,
Stretching the arms,
The legs,
Bringing the hands and the ankles into circles,
Circling the fingers and toes.
Coming back,
Opening the eyes,
And welcoming ourselves back into this moment.
Here we are again in our world and our surroundings.
And it's okay to go back to work,
To go back to any responsibilities.
What's also important is to remember that any time a meditation or an exercise like this is needed,
Then you're more than welcome to use it again.
You're allowed to take that time to stop,
To breathe,
To nourish and release.
So thank you.
Thank you for taking this time to pay a little more attention to your body than you normally do.
And for taking your time to give yourself just a little more care.
Usually this is an exercise you can use more often today or whenever the need arises or if you just need to take some time to sit for a moment.
