Inviting Ease And Calm With Your Breath

A quick, calming practice designed to alleviate stress by gently softening tension in the body and mind. This guided meditation invites you to take a moment for yourself, dropping into a space of ease and calm with the breath... inviting ease with the inhale, inviting calm with the exhale. This short practice works well any time of day or night and is suitable for all levels. This track begins initially with voice only and introduces gentle background music during the silent surrender stage (3 mins). Music by Turning Pages from Pixabay.

Transcript

Allow yourself to land here in the space you're in. Taking time to settle into alignment. Making sure you feel well supported. Either with eyes open and softly focused or closed down begin to invite and welcome a sense of stillness to your body. Bring your awareness to the surfaces beneath you, Feeling where your body connects with the floor, Chair or cushion. Feel the temperature of the air around you. Floating your awareness perhaps to areas of your body where the air touches your skin, Noticing warmth or coolness. And welcoming your breath now by taking a lovely deep inhale all the way up from your toes to the crown of your head and hold. Whole. Release and feel a wave of relief wash over your body that wonderful relief of letting go and breathing normally now. And take time here to connect with your breath noticing the sensation of your inhale or your exhale. Notice if you've become lost in thought and gently guide your awareness back to your breath. Inhaling ease, Exhaling calm. Gently become aware of how you're holding your face in this moment. See if you can allow a softening to arrive with your next breath across your forehead, Temples and jaw, Inviting a sense of ease and calm to this part of you. Float awareness down to your shoulders allowing them to drop a little more with your exhale. Welcoming space between the earlobes and the top of your shoulders. Floating awareness across the top of your back allowing your breath to float gently down your spine all the way to your tailbone. And allow your awareness to come to rest at your belly. Inviting a little more softness here with the breath. Inhaling ease, Exhaling calm. Bringing awareness down your legs, Feeling into sensation in your thighs, Calves, All the way down to the soles of your feet. Opening to a sense of ease and calm flowing through the whole of you. You might like to bring those phrases in now as an anchor and repeat quietly through your mind. Ease and calm. Inhaling ease, Exhaling calm. Gently letting go of the phrases if you haven't already and rest here for a time allowing this wonderful sense of ease and calm to float through the whole of you. Knowing you can return to this space of ease and calm at any time. Begin to deepen your breath. Connecting once again with the ease of your inhale. The calm of your exhale. Become aware once more of the space around you as you slowly return to the present moment sensing your body supported here. And when you feel ready open your eyes.