We'll begin this meditation by taking a deep breath together,
In through the nose and out through the mouth.
Breathe in,
Hold,
And breathe out.
Continue to breathe slow and easy through your nose.
Bring your awareness fully onto your breath.
Begin to notice if you are fully exhaling each breath.
Become aware of how long each breath actually is.
Breathe out every drop of air before you begin a new breath in.
Notice how your body moves when you fully exhale the breath.
Become aware of how your stomach moves in order to help fully push the breath out.
And now notice how your stomach expands to help pull a new breath in.
Follow your breath and notice how your body moves and feels when you inhale and exhale fully.
Return your awareness fully onto your breath.
Notice if there is anywhere in your body that you are holding tension.
Breathe in,
And as you breathe out,
Relax the muscles in your forehead and around your eyes.
Relax your mouth.
Relax your jaw.
With each breath out,
Allow your body to relax and soften a little bit further.
Relax your neck.
Relax your shoulders.
Relax your chest and upper back.
Breathe out tension and feel as if you are melting and letting go.
Relax your arms and your hands.
Relax your stomach.
Relax your lower back.
Breathe and relax.
Relax your hips.
Relax your legs.
Relax your feet.
From the top of your head to the tips of your toes,
Allow relaxation and ease to flow through you.
Bring your awareness fully back onto your breath.
Become aware of the subtle ways your body moves as you breathe.
Notice the slight rise and fall of your chest and stomach.
Think with each breath.
Notice the fullness of the breath in and the lightness of the breath out.
As you feel each breath in,
Think in.
As you feel the breath leave,
Think out.
Note each breath in and each breath out and how they feel in your body.
In and out.
In and out.
Become aware of the soft sounds your breath makes as it flows through you.
Begin to take small pauses between each breath.
Become aware of the silence between the inhale and the exhale.
Notice the stillness of the pause and how this feels compared to the movements of the inhale and the exhale.
And now allow your breath to flow how it wants to.
Let go of all control and just follow the breath as it circles in and out.
We'll take another deep breath together.
Breathe in,
Hold,
And breathe out.
