Welcome to this belly breath meditation.
Take a little time to find a comfortable position.
And now close your eyes.
Simply be aware of what you're experiencing with your eyes closed.
Quite naturally you'll notice what's going on around you.
With your eyes closed,
Your awareness will start to settle down.
You'll be aware of what's going on inside you.
Thoughts,
Emotions,
Sensations in the body,
All sorts of things are being experienced.
Simply noticing what's happening without trying to change anything.
Without resisting anything.
You may be feeling some anxiety.
Simply allow that to be there,
Not trying to push it out or trying to run away.
Bring your attention to your breathing.
Notice the breath moving in and out.
Notice the sensations in your body as you breathe.
If anxiety is present,
Doesn't matter,
Simply favor the experience of breathing.
Notice how your body moves as you breathe.
Be easily aware of the sensations in your body as you breathe.
The feeling of the air moving through your nose.
How your lungs feel as they fill with air.
Now bring your awareness to your belly.
If there's any tension in your belly,
Let it go.
Let your belly relax.
Just naturally the breath will start to move into the belly.
Notice how the belly feels as it moves with the breath.
Let the breathing happen in the belly.
Let the belly soften and relax and feel the breath go deep into the belly.
If anxiety is present,
Doesn't matter,
It may come and go,
Get more intense,
Less intense.
Bring your attention be easily with the breath and the feeling of the breath.
If anxiety and the feeling of breathing are present,
Then easily favor the experience of breathing.
Easy,
Open awareness of the feeling of breathing.
Feeling how the belly moves as you breathe.
Anytime you notice that the mind has been caught up in thoughts,
That's fine.
Just easily bring the awareness back to your breath.
Notice the feelings of pleasure as you breathe.
If there's anxiety,
The thoughts may reflect that.
The mind may be busy with what ifs and maybes.
You can let that all go.
There's really nothing to fear.
Notice the soothing nature of the breath.
Easy,
Open awareness of breathing.
Anytime you notice anxiety,
Let it be a signal to bring the attention to breathing.
Easily favoring the breath and letting the breath move deep into the belly.
Notice how the body moves as you breathe and how that feels.
Not pushing out anxiety,
Not pushing out thoughts,
Not resisting any feeling.
Just easily favoring the breath.
From time to time,
Checking the belly and if there's tension,
Let it soften.
Let the belly relax.
Feel the breath moving into the belly.
Easy,
Open awareness of the experience of breathing.
Not trying to breathe in any particular way,
Allowing the breath to go in its own natural rhythm.
Letting the breath move into the belly,
Feeling the belly move as you breathe,
Feeling the chest move as you breathe.
Feeling the breath in your whole body.
Easily aware of all the sensations associated with breathing.
And anytime the mind wanders,
Easily bring it back to the breath and to the belly.
And feel the breath moving in and out of the belly.
Good.
Now you can continue with this for a while longer.
When you feel ready to end the meditation,
Take your time to come out slowly.
Thank you.
