Welcome.
Thank you for being here now.
Take a few moments to find a comfortable position.
You can lay down,
You can sit up,
You can sit in a chair,
Wherever you are.
Take a few moments to get fully present in this space,
In your physical form,
Rooted into your body and into the present experience.
Gather up all the pieces of yourself.
Concentrate all your energy back into the here and now,
Wherever you might be scattered or pulled in different directions.
Give yourself permission to come fully into the present moment with your breath and with your body.
Shift your awareness now to your breath.
Notice the sensation of pulling the air in through your nostrils,
The sharpness of the air,
The coolness since the air passed through your sinuses into your lungs.
Notice the path that your air travels through your body on the way out.
Notice if the air is a little warmer.
Can you sense the air being exhaled onto your upper lip?
You don't have to change or manipulate your breath.
It's okay just as it is.
Shifting your awareness to your breath and being present with it is enough to help feel a little more connected,
A little more grounded.
Keep following your breath,
Being present with your breath,
Especially the pauses in between the inhale and the exhale.
The pause at the bottom of the exhale before the next inhale.
Relax into the presence with your breath.
Notice if you're holding tension anywhere,
Maybe between your eyebrows.
Soften and relax your face.
Relax your jaws.
Relax your neck,
Shoulders,
Abdomen.
Relax your pelvis,
Your legs,
Your feet.
Keep breathing.
You can stay here with your breath just as it is or you can join me in a practice to increase your lung capacity.
Breathe a little deeper.
At any point it gets uncomfortable,
You can drop the practice and come back to your natural rhythm of breath.
Take one inhale to prepare,
One exhale and we'll begin.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five.
Keep going.
Drop deeper and deeper into your body,
Into your breath.
Let everything else fall away as you slow all the way down.
Nothing else exists in this moment.
When you finish your next round,
You can release the practice,
Come back to your natural rhythm of breath.
As you keep working with this practice,
You can increase your count slowly,
Steadily.
You can stay at the four count inhale and five count exhale.
Scan your body and notice any shifts that may have occurred from when you first started this practice to now.
Notice your state of mind,
The quality of your thoughts.
Have you opened a pathway to any difference in your overall state through conscious breathing.
As you're ready,
You can gently invite some movement back into your hands and feet.
Notice the space around you with a little more presence,
A little more awareness.
Feel your clothes on your skin.
When you're ready,
Slowly flutter your eyes open.
This meditation is offered with love and blessings.
Thank you for your practice.
Thank you for your presence.
