Body Breath Meditation

A grounding, easy meditation to help you become completely captivated by this moment alone. You bring your full attention to breath, body, and feeling state.

Transcript

Body,

Breath,

Feeling,

Meditation.

Take a moment to find a comfortable place to sit or lie down.

Bring your awareness to your body.

Notice where you are at this very moment.

What is around you?

What is supporting your body?

A pillow?

A bed?

A chair?

The floor?

Try closing your eyes.

Tune in deeply to your body,

Beginning to scan from the top of your head to the tips of your toes.

Check in with your body,

Noticing any pain,

Sensations,

Or feelings that you have in this moment.

Try to receive this awareness with gentleness,

With kindness to your body,

With openness to however your body presents right now,

And just now,

In this moment.

Next bring your focus to your breath.

Notice your nose and your mouth.

In this moment,

How are you breathing in air?

Through your nose or through your mouth?

How are you breathing air out?

Maybe it's different,

Or maybe it's the same.

As you breathe,

Gently notice how on the in-breath your belly rises,

And how on the out-breath your belly falls.

Place your hands on your stomach and just notice it.

Notice your belly rise on the in-breath,

And gently fall on the out-breath.

If your mind wanders,

Gently bring it back to your breath.

Again notice your belly rising on the in-breath,

And gently falling on the out-breath.

Just let's tune in to what you're feeling.

Notice what you're feeling in this moment,

Physically or emotionally,

Without trying to change it.

See to yourself,

Breathing in,

I calm my mind and my body.

Breathing out,

I release all I hold in my mind and my body.

You may feel tense,

Physical tension or emotional tension.

You may feel angry or upset.

If you do,

This is the time to say,

Breathing in,

I calm my mind and my body.

Breathing out,

I release all I hold in my mind and my body.

You may feel sadness or loneliness.

You may feel sorrow within your heart.

If you do,

This is the time to say,

Breathing in,

I calm my mind and my body.

Breathing out,

I release all I hold in my mind and body.

You may feel gratitude and joy.

You may feel a swell of bliss and delight within your heart.

If you do,

This is the time to say,

Breathing in,

I calm my mind and my body.

Breathing out,

I release all I hold in my mind and my body.

You may not notice any of these feelings.

When you attempt to tune into your feelings,

You may find silence or you may find a swirl of thoughts.

And that's fine.

You can still say to yourself,

Breathing in,

I calm my mind and my body.

And breathing out,

I release all I hold in my mind and my body.

Now gently take a moment to reflect on what you've just given yourself.

You noticed your body,

You noticed your breath,

You noticed your feelings both physically and emotionally.

Thank yourself for taking time to take care of you.

Reviews

That was just lovely 💞Thank you for the gentle guidance 🙏🏻

That was wonderful.

Thank you for giving me the opportunity to thank myself.

Lovely short meditation. Thank you

Excellent guided pace of scanning body and noticing what was present. I really enjoyed the repetition of the phrasing “Breathing in, I calm my mind and body”. Thank you

Just what I needed right now to calm my anxious mind and body.

Absolutely simple, effective and beautiful. Thank you!

Feel comfortable, thank you

I loved this! Thank you 🙏

I like doing a body scan. It's very helpful. Thanks

Great positive thoughts on kindness to yourself. Perfect before getting ready for work