Hello,
And welcome to this breath awareness meditation.
My name is Juana,
And I'm honored to guide you through this journey that will deeply connect you to your breath and bring you much peace.
To begin,
Find yourself a comfortable position that allows for a straight supported spine and deep,
Easy breathing.
Close your eyes and place your attention on your breath.
Don't adjust it in any way.
Just notice how you are breathing in this very moment.
Is your breath shallow or deep?
Is it heavy or light?
Forced or natural?
Simply notice each breath as it enters and leaves your body.
Notice if you're breathing in through your nose or through your mouth,
Or maybe a combination of the two.
Let's transition into a slightly deeper breathing pattern,
Deeper than you normally breathe,
But not so deep that it feels unnatural.
Go ahead and extend your inhales and exhales for a few more seconds than you normally would,
Feeling your abdomen expand and contract as you do so.
Pay attention and make sure that you are inhaling in through your nose and exhaling right back out through your nose.
Breathe in slowly and deeply.
Taking your time with each breath so that this pattern now comes natural to you.
I will leave you here for a moment to let you settle into this rhythm.
If your mind has wandered off,
That's okay.
That's just what the mind does.
So don't beat yourself up.
Instead,
Be thankful you noticed and then simply return back to your deep breathing,
Back to this present moment.
Now that you're more relaxed and breathing more deeply,
It's time to add a pause where you hold your breath.
A pause at the end of every inhale and a pause at the end of every exhale.
Make this pause only two seconds long.
So inhale and hold your breath.
One,
Two,
Exhale.
Pause one,
Two.
Breathe in.
Pause one,
Two.
Breathe out.
Hold one,
Two.
Just enjoy each breath while restaurant hasnable you.
You you keep paying attention to all the sensations in your body is there any difference now that you've introduced the pause just notice it you you you you you you you you you you you you you you you you you you you you you you let go of any thoughts getting in the way by focusing on your paws you you you you you you you you you you you you you you you you you you you you you you you we are nearing the end of our meditation so use this as one last chance to really connect and go deep into your breath as we transition out of our breath awareness practice return to your normal breathing pattern wiggle your fingers wiggle your toes and when you are ready slowly open your eyes bring yourself back to your surroundings and use this moment to acknowledge yourself for taking this time to go inward take this sense of peace and relaxation everywhere you go today if you get lost and stress fears or worries return back to your deep conscious breathing and allow it to relax you as always please do let me know how your meditation went and give a follow for more to come it's been an honor breathing with you
