Welcome to today's short breath meditation for transformation.
And the breath is a powerful tool for releasing the old and inviting the new.
And so with today's practice,
We'll use the breath to embrace change and transformation in our lives.
To begin,
I encourage you to find a comfortable position,
Preferably seated,
And as you settle in,
Allow your body to relax.
If it's comfortable,
Gently close your eyes or soften your gaze.
Begin by simply tuning in to your natural breath,
And simply notice the natural rhythm of your breath as it is,
How it feels as it moves in and out of your body.
Take in these initial moments to settle into the present,
Releasing any distractions or tension from your day.
Now begin to deepen your breath,
Inhaling for a count of four through your nose,
Holding for a brief pause,
And then exhaling through your mouth for a count of six.
And continue this pattern of breathing,
In for four,
Taking a little pause,
Then out for six,
Inhaling through the nose for four,
Pausing,
And exhaling through the mouth for six.
As you continue this pattern of breathing,
Focus on each inhale bringing in freshness and new energy,
And every exhale releasing what's no longer needed,
Feeling each breath moving through you,
Each breath opening you up to transformation.
Now as you continue to breathe,
With each inhale,
Imagine breathing in a sense of renewal and possibility.
With each exhale,
Visualize letting go of anything that feels stagnant,
Heavy,
Or outdated.
As you continue breathing,
Visualize yourself moving through a process of transformation,
Breathing in a sense of renewal,
Letting go of heaviness or stagnation,
Breathing in a sense of possibility,
Letting go of anything that's outdated in your life.
As you continue breathing,
Visualizing yourself through a process of transformation,
See the old versions of yourself fading away,
And the new transformed version of you emerging with each breath.
Old versions of yourself fading away,
New transformed versions of you emerging with each breath,
Embracing the possibility and the excitement of change.
And if you feel any resistance to change,
Which is normal,
Whether that's fear or doubt or uncertainty,
Breathe into it.
With each inhale,
Allow yourself to soften that resistance,
And with each exhale,
Imagine releasing it.
Just the breath can guide you through this process of transformation gently and powerfully.
Inhale courage,
Exhale fear,
Inhale trust,
Exhale doubt.
And now return to a natural breath,
Releasing any control,
Resting in the stillness and the peace of your own transformation.
You're constantly evolving,
With each breath becoming more of who you're meant to be.
So really allow yourself to feel the energy of this transformation settling into your body,
Your mind,
Your spirit.
As we come toward a close,
Take a few final deep breaths,
Gently bring your awareness back to the room,
The space that you're in.
Maybe begin to wiggle your fingers and toes or have a little stretch,
And whenever you feel ready,
You can gently open your eyes,
Carrying with you this sense of transformation as you move through your day,
Trusting that you can return to this breath whenever you need to embrace or invite change.
Thank you for practicing with me today.
