Breathing Through The Whole Body

This meditation guides you into the practice of breathing with your whole body, allowing each inhale and exhale to move through you with ease. You’ll be invited to soften into presence, notice the natural rhythm of your breath, and gently expand your awareness beyond the chest and lungs. As you connect with the flow of your breath from head to toe, your body begins to feel more open, grounded, and alive. This practice helps restore balance, release tension, and deepen your sense of calm.

Transcript

Let's begin by taking a moment to allow your body to settle into a comfortable position.

You may close your eyes or keep them slightly open,

Whatever feels best.

Allow the spine to lift and the shoulders to soften.

Today we will practice whole body breathing.

Adjust yourself so you're sitting in a way that feels upright and balanced.

Both alert and relaxed.

Begin by taking a full breath in.

And a long breath out.

Noticing your breath.

And allowing it to move your body as you inhale.

And as you exhale.

Recognizing there is no need to do anything in particular.

No need to control the breath.

You're just allowing.

As you breathe in,

Imagine that your whole body is breathing in.

And as you breathe out,

Imagine that your whole body is breathing out too.

The whole body filling with breath as you breathe in.

And the whole body releasing as you breathe out.

Let's continue breathing like this for a few more breaths.

If you find yourself feeling scattered or distracted,

That's okay.

Just come back to the feeling of your full body breathing in.

Noticing perhaps how the breath naturally causes expansion outward with each inhale.

And settles in with each exhale.

With your next inhale,

Feel the breath moving through your entire body.

Down your arms and into your fingers.

Down through your chest and belly.

Your hips,

Legs,

Feet and toes.

With your next exhale,

Allow your body to be still.

Noticing the sensations that are alive in your body.

And as you begin to inhale one more time,

Allow your eyes to open slowly.

And before getting up,

Before switching off,

Take a moment to gently move your body.

Wiggling your fingers and your toes.

Rolling your shoulders and your neck.

Notice how do you feel.

How does your body feel?

How does your mind feel?

How does your soul feel?

See if you can carry some of this awareness and some of this breathing with you.

As you move throughout your day.

And if you'd like to take this practice one step further,

You can reflect on how does stopping to take a whole body breath affect your mind,

Your body and your soul.