Welcome.
To begin this breath awareness meditation,
Find a comfortable position,
Either sitting upright or lying on your back.
Take a moment and begin to connect with your breath.
With no set tempo or rhythm,
Just become aware of your breathing as you inhale through your nose and exhale through your mouth.
Bring your awareness now to your belly and as you inhale,
Your belly extends outward and as you exhale,
Your belly falls in towards your spine.
Let's now create a breathing tempo that will calm your mind and body,
Allow for improved recovery,
Better digestion of food,
And a calming of your nerves and nervous system.
We will inhale to the count of 4,
Hold for the count of 2,
And exhale for the count of 6.
It is the lengthening of your exhale that stimulates your parasympathetic nervous system,
As well as putting your brain in a calm,
Meditative alpha state.
Let's begin with the inhale together for 4 seconds.
Inhale 1,
2,
3,
4,
Hold 1,
2,
Exhale 1,
2,
3,
4,
5,
6,
Inhale 1,
2,
3,
4,
Hold 1,
2,
Exhale 1,
2,
3,
4,
5,
6,
Inhale 1,
2,
3,
4,
Hold 1,
2,
Exhale 1,
2,
3,
4,
5,
6.
Continue at this tempo,
Or if you need to adjust,
Feel free to do so.
Just as long as your exhale is slightly longer than your inhale,
And your body and mind stay relaxed.
Let's now do a body scan,
Bringing your attention to any tension,
Any ache,
Or any pain you may have.
Starting with your eyes and the space between your eyes,
As you inhale bring attention and awareness to that space,
And as you exhale,
Relax.
Continue this process for the next few minutes,
Inhaling into any tension in your body,
And releasing it with each exhale.
With body and mind now calm,
And tension released,
Begin to bring your awareness back to the room,
To any sounds you may hear,
Any scent you may smell,
And perhaps even the feeling of air on your skin.
As you go through today,
And stress or worry,
Or anxiety arise,
Remember this breath practice,
And for just a moment,
Close your eyes,
And breathe.
Emptyhhh you
