Welcome to this meditation,
Finding a comfortable position for this practice.
Perhaps lying down.
Having a blanket,
A pillow for comfort.
And when you're ready placing your hands on your chest.
Remembering there is no right or wrong way to do this.
There's no right or wrong way of where to place your hands on your chest.
There's no right or wrong way of becoming aware of your body breathing.
Taking a few deliberate deep breaths.
And audibly sighing out the exhale,
Letting go and arriving here.
Knowing that right now there's nowhere you need to be,
Nothing you need to do,
You can take this time for you.
Softening your gaze or closing your eyes.
Feeling the hands resting on your chest.
And following the breath as it breathes.
Noticing the chest.
Expand on the inhale.
.
.
And sensing into that softening as your body breathes out.
Allowing your body to breathe its own natural rhythm.
And resting your full attention on the chest as it moves with the breath.
However subtle that movement is.
As the breath comes in,
Feel.
.
.
The rise of the chest as the breath moves out feel the softening the hands following the rhythm of your body breathing The chest expands.
On the inhale.
The chest softens.
On the exhale.
Perhaps you can hear the sound of your breath Maybe even the sound of your heart beating.
Allow your experience to exist just as it is.
As you feel your body breathing.
A few more breaths here.
Maybe you'd like to stay here a little longer and continue resting your awareness on the breath.
But if it's time for you to close this practice.
.
.
Bringing your hands together,
Palms facing each other and rubbing your hands together to create some heat.
Placing them back down onto the chest and pressing firmly.
Taking in a few deep breaths.
When you're ready.
.
.
Maybe wiggling the toes.
.
.
Opening the eyes.
.
.
Maybe a big body stretch here.
.
.
Thank you for meditating with me.
This practice is complete.
