This meditation is a short meditation on gratitude for your breath.
Go ahead and get comfortable seated in a chair with your feet on the floor.
Allow your spine to be long but not strained and let the rest of your body relax.
You can also sit on the floor on a cushion if that's more comfortable.
Gently close your eyes.
Begin to notice your breath moving in and out.
You can even gently take a long inhale and a long exhale.
And repeat that two or three times.
And with every exhale begin to relax a little bit more and a little deeper.
And take your attention to your body.
As we begin to let go and release we start with the forehead and the eyebrows.
Just feeling that area smooth without any gripping or tension.
Feel the eyes gently closed with no pressure or tension in the eyes or the eyelids.
Allow the jaw to release so the teeth become unclenched.
And just let the tongue flow gently in the mouth.
Feel the tips of the shoulders move gently away from the ears.
Allow the arms to relax.
Feel the area across the chest,
The heart center area,
Letting go and releasing.
All the way down into the belly so there's no gripping.
Feel the heaviness in the legs.
All the way down through the feet and through the toes.
And then take your awareness back to your breath.
Moving in and moving out.
Just a natural breath.
And as you breathe in I want you to notice the breath at the point that it comes in through the nose and the point that it leaves as you exhale.
And feel gratitude as you take that breath in.
And as you exhale feel a sense of letting go.
Inhaling feeling grateful for this breath.
Exhaling just releasing whatever feels tight or tense at this point.
So as the breath moves in on the inhale imagine it as new light,
New life that feeds you.
And as the breath moves out allow for a deeper relaxation and a letting go.
Breath moving in nurturing and feeding you.
Breath moving out releasing and letting go.
So inhaling deep sense of gratitude for this breath that sustains you and as you release a deep sense of relaxation.
Gratitude for the inhale,
The new fresh breath that feeds the body and gratitude for the exhale that allows you to release and let go.
Breath by breath,
Moment by moment be in that place of gratitude and appreciation for this nurturing breath and for this beautiful exhale that helps you release and let go.
And at any point if you've drifted off in thought gently come back to this breath.
Breath moving in feeling gratitude and feeling a sense of nurturing and breath moving out feeling a deeper relaxation and letting go.
Breath by breath,
Moment by moment feeling gratitude for this breath and for this exhale that releases the breath.
Continue breathing in and breathing out.
Breathing in feel that gratitude for this new breath and breathing out feel gratitude for releasing and letting go.
If you'd like to continue this breath and this meditation just continue to follow the breath in and out.
Otherwise at this point you can gently let your chin drop towards your chest and slowly at your own pace you can open your eyes and come back into the room.
And take a moment and notice how you feel.
How your body feels and how your mind feels.
