Welcome to Marshall's meditation.
I'm Marshall and today we're going to do a breathing meditation a brief breathing meditation for relaxation and well-being So let's begin we can begin with either our Eyes open or closed whichever you're most comfortable with.
I personally prefer my eyes closed Let's bring our awareness into the body and just give a quick scan from head to toe We're looking for Areas we can relax a little bit more soften into so that we're settled and comfortable for our meditation today Now let's bring our awareness to our breath When we do this,
I want to just observe the breath by observing I mean Feeling the movement of the body and when we observe I want to do just that not to Try to relax the breath at all To see how we're breathing right now Doesn't need to be deep or smooth Just as we were breathing just at this moment And just as we notice there's movement in the front of the chest and belly I'm gonna also bring your awareness to the back of the body Or there may be movement with the breath as well It's also notice the movement in the sides of the chest As well as the front in the back Movement through our shoulders.
This can be very subtle movement.
You don't need to be taking any sort of large deep breath and we can Rest our awareness lightly on the breath We don't need to be 100% focused on the breath It's a soft attention Probably only need about 20% of our attention on the breath here Now let's bring our awareness to the out breath I want you to just make a small circle Out breath.
I want you to just make that breath slower than the in breath just by a little Just slower again.
We're not trying to get a hundred percent focus on this We can just notice that slower out breath with a very relaxed awareness And we can do that slower out breath at regular intervals.
You don't need to be Lengthening that out breath more and more each time Just have it at regular intervals.
Just slowing it down a little bit and by slowing down we may notice Naturally the breath slows a little bit that maybe Heart rate comes down just a little bit And that we may be dropping the body just a little bit more And that the body overall may be getting just a little bit more relaxed And now we're softening just a little bit Now we can just allow ourselves to breathe naturally the next moment or two Don't need to place our awareness in any particular thing Just rest here We can remain just as we are right now That's very good Now let's gather the awareness back into the body If your eyes are closed bring the awareness up to the eyes and We can open them Hmm well,
Hopefully that was relaxing and instructive So that anytime we want to sort of relax when we have a moment We don't need very much time.
We can just bring our awareness to that exhale slow that breath down and Come back into ourselves Well,
Thank you for joining me And we will see you next time We will see you next time.
Bye.
Bye
