Welcome to this complete breath meditation practice.
I invite you to find a seated position.
Let your hands rest on your legs wherever they are comfortable.
There is no right or wrong here.
Gently close your eyes.
Align your spine with your shoulders,
Neck and head.
Pull your shoulders back.
Have your jaw parallel to the floor.
This creates a line for your energy to flow up and down your spine.
There is nothing left to do but listen to my voice and observe your breath.
And now I invite you to come inward with me.
Take a moment to notice your breathing.
Is it shallow or deep?
Slow or fast?
Smooth or rough?
Do you tend to push it or hold it?
On your next inhale I invite you to take the deepest breath you have taken all day.
Through your nose,
Inhale filling your abdomen,
Chest and collarbone.
Hold,
Send.
Exhale through your nose.
Your abdomen towards your spine to get all the air out.
Inhale fully and notice where your stomach,
Chest and collarbone rise.
Exhale and notice how your body relaxes.
Notice the small pause between your inhales and your exhales.
On your inhale,
Become aware of where gravity is pulling down on your body.
On your exhale,
Relaxing completely.
Inhale fully and exhale completely.
And now I invite you to bring your awareness back to the physical world.
Bring your attention to your body,
Where your body contacts the floor or chair beneath you.
Bring your awareness back to your presence in the room you're in.
With all your fingers and toes.
Whenever you are ready,
I invite you to slowly open your eyes.
