Welcome to the SIT 20 minute breath meditation.
Just take a couple of minutes here to place your awareness and focus on your body.
Feel comfortable,
Get grounded,
Make any small alterations that you need to make in order to ensure that you are feeling comfortable,
But also with your back up nice and straight and supported as well.
We're going to begin the meditation with three deep breaths and really placing some focus and awareness on the exhale,
Really letting go through the exhale.
Taking our first inhale now,
Big inhale.
Holding at the top and really letting go on this exhale.
Drop the shoulders.
Big inhale here.
Holding at the top.
Really releasing the shoulders and the neck this time.
Letting the arms droop.
Final inhale.
Holding at the top this time,
Really letting all of your body release into the earth and exhale.
Going to begin this part of the meditation with some body scanning and relaxing into our body.
So just place your awareness on the crown of your head.
Just feeling a sensation,
Maybe even a warmth appearing on the crown on the top of the head.
Feel that starting to expand out and as it expands and cascades down the head,
It's bringing a deeper sense of relief,
Relaxation,
Sensation of letting go and surrendering as I'm mentioning body parts,
Just release and let it go.
Placing your awareness around the temples,
Just let them go.
Allowing the forehead to release.
Consider the eyes and just allowing them to be heavy and relaxed.
Letting go of the cheeks.
Really releasing the jaw.
Tongue comfortably placed in the mouth to the roof of the mouth.
Breathing through the nose very comfortably,
Very easily.
Relaxing the whole face.
Just being completely at ease.
Now letting go of the neck,
Just feel the spine releasing bit by bit from the top and letting it cascade all the way down and as it's coming down,
Just feeling the shoulders letting go and releasing.
Allow the shoulders to feel heavy and to droop.
And feel that relaxation cascading down over the shoulders into the arms and feeling the weight of the arms into the lap.
Allowing your elbows to unlock and feel more space in between the upper and bottom part of your arms,
Feeling the weight of the arms now fully in the lap.
Lightly touched hands,
Completely at ease.
Now placing your awareness on the chest.
Just feel the real expansion and a letting go of the chest.
Not forcing anything,
Just feeling it let go.
Feeling that cascading relaxation sensation coming down onto the stomach.
Just placing some awareness around the stomach and just allowing yourself to let it go,
Not holding on.
There's no reason to hold on.
You are safe.
Just allow the gut,
Abdominal area to release.
Now placing your awareness on the top of your shoulders towards the back.
And feel that cascading relaxation sensation starting to fall within the shoulder blades,
Relaxing the shoulder blades as it goes.
Unlocking the spine,
Relaxing the muscles either side and feeling a weight coming down the back.
A warmth,
A relaxation and unlocking,
A releasing.
Feeling more space and air in between the spine.
And feel that coming all the way down into the hips.
As it comes into the hips,
Feel that relaxation displace itself across the hips,
Falling into the hips and allowing them to be heavy in the seat or onto the ground.
Supporting your back and feeling the energy flow freely up and down the spine.
Now relaxing the legs,
Feeling the hamstrings and thighs feel heavy.
Unlocking the knees,
Letting go of the shins and calves.
Unlocking the ankles,
Feeling space and feeling the feet grounded upon the earth.
Just have a sensation now of feeling the entire body at ease and at rest.
Safely held between gravity and the earth,
Incomplete.
Beautifully balanced equilibrium.
Going to shift our awareness now upon our breath.
Shifting your focus to a point within the chest,
The middle of the chest.
And gently watching the rise and the fall of the chest,
Feeling the air fill the lungs.
And then watching the air come out.
Facing that easy focus on the middle of the chest,
Being healed by it,
Watching it.
Going to stay here and keep our focus and awareness here.
Surrender into it,
Letting go into the breath.
Allow it to be our vehicle for connection.
If you have any thoughts or distractions come up that's completely natural,
Just acknowledge them.
Take a moment.
See what has taken your focus away from the breath.
Without judgment and with kindness,
Just acknowledge what it is.
And then allow it to leave,
Similar to watching clouds just disappear from the sky.
And then return back again to the rise and the fall of the chest once more.
Continue to do this circular pattern as you're aware of any thoughts or distractions coming up.
Keeping your focus on the rise and the fall of the chest,
Watching the breath coming in and out.
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