Hello,
My name is Mars and I invite you to come meditate with Mars.
During this session we're going to do some breath work as we do a breathing meditation to allow you to focus on your breath,
To calm your mind and relax your body.
Now during this there is no right or wrong way to meditate and whatever you experience during this breathing meditation is right for you.
Don't try to make anything happen,
Just observe.
And I want you to begin by finding a comfortable position,
Whether that be sitting on the floor with the legs crossed,
Lying on the bed,
On your side.
If you're driving,
Please keep your eyes open.
We just ask that you don't lie on your stomach as this is a breathing exercise.
We want you to be comfortable as you can be.
So as we begin,
I would like for you to close your eyes or focus on one spot in the room and avert your gaze.
Roll your shoulders forward slowly,
Then slowly back.
Lean your head from side to side.
Lowering your left ear towards your left shoulder,
Then your right ear towards your right shoulder.
Relax your muscles,
Unclench your jaw as you take a deep breath in through your nostrils.
Exhale through your mouth.
As you breathe through this breathing meditation,
Your body will begin to relax as you meditate.
And as you're breathing,
I want you to observe your breathing.
Notice how your breath flows in and out,
Out and in.
And don't make any type of effort to change your breathing in any way,
But just simply notice your breath and how your body reacts and acknowledge the rhythm of the deep breath in to deep breath out.
As you continue breathing,
Your body will recognize how much air it needs and how little air it needs to keep you going.
And sit quietly,
Seeing in your mind's eye your breath flowing gently in and out of your body.
Don't worry if your attention wanders or you lose track of whatever you were thinking about.
Just focus again on your breath.
I am breathing in,
I am breathing out.
I am breathing in,
I am breathing out.
As you're breathing,
Take notice of any stray thoughts,
But don't dwell on them.
Just allow them to simply pass through your mind,
Letting them go just as quickly as they came.
And just allow your breath to continuously flow.
Deep breath in,
Deep breath out.
Calm breath in,
Calm breath out.
Notice the stages of the complete breath.
From the inhale to the pause to the exhale and the pause before taking another breath.
Inhale,
Pause,
Exhale,
Pause.
See and feel the slight breaks between each breath as you inhale for three beats,
Pausing for three beats,
Then exhaling for three beats,
Followed by three beats of pause and repeating the process over and over again.
As you're breathing,
Feel the air as it enters through your nose and just visualize the breath as it's flowing through your lungs,
Through your belly,
Passing through,
Moving that energy along before you exhale,
Releasing it all out.
Visualize the air inside your body after you inhale,
Gently filling your body and notice how the space inside your lungs becomes smaller and smaller with each inhale.
Larger and larger with each inhale and smaller and smaller with each exhale.
Allow your lungs to be filled with air before you release the air with each exhale,
Allowing it to slowly leave your body.
As you feel your chest and stomach gently rise and fall with each breath.
Now as you inhale,
Count silently,
One.
As you exhale,
Count,
One.
Wait for your next breath,
Count again,
One.
Exhale,
One.
Inhale,
One.
Exhale,
One.
Just continue to count each inhalation and exhalation as one,
Causing one beat in between.
Inhale,
One.
Exhale,
One.
Exhale,
One.
Exhale,
One.
And notice how your body feels and how your body reacts to each breath in and each breath out.
Notice how gentle and calm your breathing is and how relaxed your body starts to feel.
As you're breathing,
You want to slowly and gently awaken your body and your mind.
And as you breathe,
Deep breath in,
Deep breath out.
Begin to notice the sounds around you.
Maybe even feel the floor beneath you.
Feel your clothes against your body,
The breeze from the air.
Then wiggle your toes or your fingers,
Shrugging your shoulders.
Just breathe,
Remembering to focus on just your breath.
I am breathing in.
I am breathing out.
Slowly begin to flutter your eyes open and remain sitting for just a few moments longer.
And if you like,
You can stretch your arms,
Stretch your legs,
Moving ever so slightly.
As we sit for a few moments more,
Enjoying how relaxed you feel.
Feel your body begin to reawaken and your mind returning to its unique level of alertness.
And as you begin to ground yourself,
Releasing all the air,
All the tension,
All the stress.
Just breathe.
Deep breath in,
Deep breath out.
Focusing on your breath.
I am breathing in.
I am breathing out.
I am breathing in.
I am breathing out.
And I ask that you go in peace,
Go in love,
Realizing that all that you need is already inside of you.
That peace,
Compassion,
Mercy,
Grace,
It all resides inside of you.
And I ask that you go the rest of your day or the rest of your night feeling re-energized and loved.
Realizing that you are loved and you are loved.
Everything that you need is already inside of you.
And as we close this meditation,
I want to thank you for showing up today.
Thank you for listening today.
But mostly thank you for taking the time to love on yourself and to do something for yourself.
You are that beacon of hope and that beacon of light that shines to and through others.
As you go forth in peace,
Ask that you leave this session better than how you came.
As the light in me honors,
Truly bow to the light in you.
Go forth in peace,
Love and understanding.
Shanti
