This simple practice,
Belly breathing and short meditation can decrease the impact of daily stressors and lessen anxiety by activating the body's natural relaxation response.
Perhaps gently shifting our attention out of the thinking mind and to the direct felt experience in the body in the moment.
Choosing a posture for this practice,
Sitting on a chair,
Your mat or even lying down with the soles of the feet on the floor or the mat.
Feet mat width distance apart,
Knees bent and gently falling towards the center to touch.
Taking care to bring comfort to the body.
Taking a moment to settle into this space.
If you feel comfortable allowing your eyes to close or softening your gaze.
Finding this comfortable relaxed posture,
Settled but alert.
Elongating the spine,
Neck extended on the mat or toward the ceiling in a relaxed way.
Allowing the hands to rest comfortably,
No straining or clenching.
Consciously releasing tension from the neck.
Moving the shoulders down and away from the ears.
Bringing a softening to this area.
Sealing the lips and inhaling and exhaling through the nose.
Beginning to notice the quality of your breath.
Is there some constriction,
Shallowness or is it measured steady and smooth?
And allowing your attention to drop into the body.
Feeling and sensing the breath move through the body.
Your feet in contact with the floor.
Feeling the weight of your pelvis,
Hips on the chair or the mat.
Drawing your awareness to the belly.
Placing your hand on your belly and feeling the movement with each inhale and exhale.
Taking a couple of deeper,
Fuller breaths.
Inhale.
Feeling the lift of the belly expanding away from the spine.
As you exhale,
Noticing the belly release.
Deep inhale,
Feeling the sides of the ribs expand.
Exhale,
Sensing the ribs knit in towards the midline.
One more deeper breath.
Inhale.
Belly rises.
Exhale,
Gently drawing your navel towards your spine.
Intentionally bringing a slower pace to your breathing.
Inhale for a count of three.
Feeling your hands rise with the expansion of the belly.
Exhale,
Slightly longer,
Emptying out the air.
A couple of rounds here.
Inhale,
Lift.
Exhale,
Release.
Inhale.
Exhale.
Inhale,
Feeling the rise of the belly.
Exhale,
Drawing the navel towards the spine.
Allowing your shoulders to relax.
Jaw released.
Resting here with your breathing.
A couple more.
Inhale.
Exhale.
Inhale.
Exhale.
And when you're ready,
Allowing your breath to settle in and come more naturally.
Encouraging stillness in the body.
Bringing the palms together in self-connection at heart center.
Replacing one palm on top of your hand at your heart space.
Sensing and feeling into the energy and vibrations in your body.
And acknowledging your presence here in this stillness.
Right here.
Right now.
And this concludes our meditation.
