Welcome to your breath awareness meditation.
This meditation is designed to cultivate mindful awareness of the relationship between breath and body in order to calm the nervous system and soothe the mind.
As we begin,
Give yourself permission to let go of any sense of trying.
Be here now.
Cultivate an attitude of curiosity and watch as your body relaxes into its own wisdom.
Come to a comfortable seated position,
Head and shoulders above hips.
Inhale through your nose and sigh out of your mouth.
Again,
Inhale through your nose,
Sigh out.
This last time,
As if you could dig up any thoughts floating around in your mind,
Any stress or holding in the body.
Inhale.
Let it go.
Exhale.
We will begin the meditation now.
Close your mouth and bring your attention to the bridge of your nose.
Focus on the bridge of your nose and the air coming in and out.
Feel every millimeter of the inside of your nose and the effect the air has on that part of your body.
Don't try to control the breath.
Rather,
Observe with curiosity what is already happening.
Observe your natural breath.
You may notice that the inhale comes in cooler than the exhale and that with each natural exhale your body finds a bit more weight.
The air comes in cooler and leaves warmed by the body.
Becoming curious of the sensation of air passing in and out of the nostrils as if this feeling were brand new.
With the same level of attention,
Begin to follow the air as it travels past your nostrils through your windpipe and into your lungs,
Filling them from bottom to top.
Notice the natural silent release that follows.
Now start to deepen your breath.
Feel each inhale inflate your low belly,
Your ribs front side and back,
And your collarbones.
Feel each exhale as it roots your sit bones into the earth.
The inhale inflates your low belly,
Your ribs,
Your collarbones.
The exhale roots your sit bones into the earth.
Feel this sense of rooting move through your body,
Touching the soles of your feet,
The tops of your feet,
Your ankles,
Your calves and your shins,
Your knees,
Your thighs rooted into the earth,
Letting that sensation of calm pass through your hips,
Your low belly,
Your low back,
Your shoulders and your ribs.
Moving to the tips of your fingers,
Your fingers,
The palms of your hands,
The backs of your hands,
Your wrists,
Your forearms,
Elbows,
Upper arms and collarbones,
Rooted into the earth,
Soothed by your breath.
Feeling the back of your neck,
The front of your throat,
Your jaw,
Your scalp,
Your forehead,
Your lips,
Your cheeks,
Your eyebrows,
Your eyelids become heavy and hug the eyes into their sockets.
And now come back to the bridge of your nose.
The air coming in cool,
Leaving heated by the life of the body.
Take five deep breaths.
Bring your right hand onto your heart,
Your left over your right,
Bow your chin into your chest,
And feel the nervous system calm,
Soothed by the gentle life-giving breath.
Healing comes from within.
You are your own healer.
In that space below your hands,
Silently plant these words,
I am healing.
I am healing.
I am healing.
Bring your palms together.
Bow your head and give gratitude to the healer within.
Stay in this space of gratitude for as long as you like.
When you feel complete,
Gently open your eyes and enjoy the miracle of being alive.
