Welcome to this guided meditation where we will focus on moving with the breath.
This practice may be helpful as a break during your work day or a transition point between events within your day.
You may also choose to embody this practice when you wake up from sleep as an energizing start to your day or before you go to sleep to promote rest and relaxation.
The pace of your movement will determine the outcome.
The choice is yours.
Find a seated or standing position and begin to press down into your feet.
Take the connection under your feet to the ground beneath you.
Feel into the space you are in.
Allow your gaze to take note of the colors and shapes that surround you.
Let the space surrounding you fade into the background as you begin to shift your awareness to the interior landscape of your body,
Heart and mind.
Explore the length of your body from feet to hips to shoulders to the crown of your head.
Begin to notice your breath moving in and out of your body.
This gentle observation is one of noticing the breath without changing it.
Breathe and scan into the left,
Right,
Front and back of your body until you feel content.
Tilt your chin so it is tucked towards your chest.
Slowly roll the right ear towards the right shoulder.
Breathe in and out through the left side of your neck.
In your own time,
Return your tucked chin towards the center of your chest.
Slowly roll the left ear towards the left shoulder.
Breathe in and out through the right side of your neck.
Return your tucked chin towards the center of your chest and tilt the chin so it is parallel to the ground.
Rotate your palms forward,
Extending through the tips of each thumb and finger pad.
Roll your shoulders down along your spine and lean back slightly.
Feel the weight of your body take up all the space you need.
Press the imprint of your feet into the ground and slowly raise your arms up overhead.
Pause here and notice if your breath is in a state of inhale or exhale.
Complete the cycle of your breath with your arms reaching overhead.
As you begin to find connection into the present moment with your body and breath,
Slowly release your arms back down along the sides of your body.
Notice if your breath is in a state of inhale or exhale and complete the cycle of your breath.
At your own pace,
Begin to raise your arms up overhead again and then release your arms back down along the sides of your body,
Noticing the state of your breath with each movement.
There is no right or wrong way to do this,
Just allow the breath to carry you.
Enjoy a few repetitions of raising and lowering the arms while pressing down into your feet.
The next time your arms are lifted,
Pause.
Press the palms of the hands together,
Allowing both hands to reach toward the right.
Breathe in and out through the left side body,
Noticing any shifts in sensation with each inhale and exhale.
When you are ready,
Reach both hands through center,
Continuing to press the palms together and then allow both hands to reach toward the left.
Breathe in and out through the right side of the body.
Notice any similarities or differences in sensation with each inhale and exhale.
Enjoy a few repetitions of reaching the pressed palms right and left,
Breathing through your side body.
When you feel complete,
Release your pressed palms down toward your heart space.
Notice here,
Notice if your breath is in a state of inhale or exhale.
Complete the cycle of your breath with your hands connected to your heart space.
Notice the state of your mind or any sensations in your body.
This gentle observation is one of noticing without trying to change it.
Treat yourself just as you are and welcome yourself into this moment.
Release your palms and place your arms down alongside your body.
Rotate your palms forward,
Extending through the tips of each thumb and finger pad.
Roll your shoulders down along your spine and lean back slightly.
Notice here and notice if your breath is in a state of inhale or exhale.
Complete the cycle of your breath and on your next inhale,
Raise your arms overhead.
Reach through your thumbs and fingertips,
Softening the space between your ears and your shoulders.
When you are ready to exhale,
Gently twist your torso toward the right and reach both hands down toward your right hip.
Allow your gaze to turn toward the right and adjust your chin so it is parallel to the floor.
Enjoy a few rounds of inhaling and exhaling while twisting your torso to the right.
When you feel complete,
Reach both arms back up through the center line of your body while you inhale your breath.
When you are ready to exhale,
Gently twist your torso toward the left and reach both hands down toward your left hip.
Allow your gaze to turn toward the left and adjust your chin so it is parallel to the floor.
Enjoy a few rounds of inhaling and exhaling while twisting to the left.
When you feel content in this movement,
Reach both arms back up through the center while you inhale your breath.
Slowly exhale long and slow as you release your arms back down along the sides of your body.
From here you may choose to finish this practice by reaching both arms up overhead,
Extending through your spine,
Noticing the cycle of your breath,
Then wrap your arms around yourself,
Noticing which arm is on top,
Touching hands to shoulders.
Gently tuck your chin towards your chest and round the spine forward while pressing into your feet.
When you are ready to release,
Reach both arms up overhead,
Extending through your spine,
Then wrap your arms around yourself,
Noticing which arm is on top,
Touching hands to shoulders.
Gently tuck your chin towards your chest and round the spine forward while pressing into your feet.
Slowly begin to unfold your arms,
Returning to an uplifted spine.
Explore the length of your body from feet to hips to shoulders to the crown of your head.
Begin to notice your breath moving in and out through your body.
Breathe and scan into the left,
Right,
Front and back of your body,
Expanding outward in all directions from your balanced center.
Hover between the interior landscape of connection and sensation of your body,
Heart and mind as you readjust your senses to the space you are in.
Allow your gaze to take note of the colors and shapes that surround you.
Bring your awareness to any scents or sounds.
Feel the temperature of the air and the textures of clothing near your skin.
From the observation of your breath,
Enjoy the benefits of this practice as you move through the rest of your day.
