Breath Awareness Pranayama

This meditation is designed to help you find a sense of safety, calm, and peace that you can always return to when it starts to feel too much. The breath is always the first place to look for peace and safety, even in the face of uncomfortable emotions or sensations.

Transcript

Begin by coming into a comfortable seated position, Maybe sitting on a chair or maybe even lying down on your bed. Nice to gently close to start to become happy. Place one hand on your belly and your chest. Begin to feel the rise and fall each inhale and each exhale. Continuing with your breath, Not trying to make it do anything different, Just feeling the cool air coming in through your nostrils and maybe the slightly warmer air coming out. Inhale and exhale. On the next inhale, Start by feeling your belly rise and then your ribs expanding and then your chest lifting, Coming all the way to the top of the breath. On the exhale, The breath leaves first the chest, Then the ribs fall and the belly contracts, Your belly button moving towards your spine. Continue with this breath, Feeling all three parts of the breath and think to yourself, Belly, Chest, Exhale, Chest, Belly, Inhale, Chest, Exhale, Chest. Repeat this breath at your own pace three more times. Third exhale, Begin to feel the breath as a wave inhaling up from the belly, Rising to the top of the breath at the top of your chest and hold for two, One, The breath go in a wave from the chest all the way out through the belly. Continue feeling these wave-like breaths rolling in and up, Holding for two, One, And rolling out like a tide. Feel the fluidity, The complete cycle of each wave of breath, Focusing only on your breath. Finish a final cycle and after your complete exhale, Return to your natural breath. Again, Not trying to change anything or make anything different. Notice how it feels different this time, The calmness, The steadiness, The ease of your natural breath. From here, We'll take a few minutes of silent meditation. Just focus on your breathing, Inhaling and exhaling, Inhaling and exhaling. Slowly begin to bring your awareness back into your breath, Back into your body, Back into the room, Wiggling your fingers and toes, Maybe taking a whole body stretch. When you're ready, You can gently open your eyes and go about the rest of your day refreshed and peaceful.