Welcome and thank you for joining me for this meditation practice.
Before we begin,
I would like to recommend laying on your back using the support of a bolster,
Pillow,
Or blanket.
You may also choose to sit comfortably in an upright position.
You may pause here before you begin your practice.
I recommend creating a distraction-free meditation space so the space you create may benefit your meditation practice.
Let's begin with a deep breath in through the nose.
Exhale out through the mouth.
The next inhale,
Invite your breath to fill up the chest,
Shoulders,
And ribs.
Exhaling out through the mouth.
Inhale deeper,
Guiding your awareness down the length of the spine,
Allowing the breath to move energy.
From the heart,
Diaphragm,
And navel.
Exhaling out with the lower abdomen.
Continue deep breaths.
Try not to judge the mind.
If your focus begins to drift,
Realign the rhythm of your breath.
Breathing in.
Breathing out.
As you build the connection of the rise and fall of your breath,
Visualize the inhale,
Fresh,
Cleansing,
Expanding.
The exhale,
Rinsing,
Releasing.
Breathe in.
Breathe out.
Your body thanks you for each conscious breath.
Invite your inhale to release distraction.
The exhale for stillness.
Breathing in.
Breathing out.
As the depth of your breath increases,
It invites your nervous system to rest and restore.
Breathe in.
Breathe out.
The inhale prepares.
The exhale is received.
As you breathe,
Draw your awareness to the sensations,
The breath,
And fall,
The inspiration,
And exhalation.
Absorbing through your shoulders,
Ribcage,
Lower abdomen.
The exhale slows down,
Empties.
Breathe in.
Breathe out.
Guide the mind to the quality of your breath.
How far the inhale travels is the exhale complete.
Breathe in.
Breathe out.
Your body,
Mind,
And spirit are grateful for this time.
Slowly reconnect your awareness.
To the physical sensations surrounding you.
The ground underneath you.
The air in your space.
When you're ready,
Gradually begin to open the eyes.
Thank you for taking the time to meditate today in gratitude.
