Please find yourself in a comfortable position,
Whether that's seated or lying down,
It's completely up to you.
Begin by just allowing yourself to tune into the natural pace of your breath.
Just allowing your inhales and exhales to come naturally without forcing their length,
Just allowing them to be exactly as they are.
Today I would like to offer you the opportunity to participate in a breath meditation.
We'll begin the practice by taking three shared breaths,
Allowing ourselves to unite with everyone who's currently listening to this recording,
To everyone who has listened to this recording in the past,
And to everyone that will listen to the recording in the future.
Let's begin with one shared inhale in,
And hold the breath,
And an exhale out,
And your second inhale in,
And hold the breath,
And an exhale out,
And taking a final inhale in,
And hold the breath,
And an exhale out.
And for your next three inhales,
Just counting the length of how many seconds it takes for you to inhale,
Focusing in only on the inhales,
Allowing the exhales to just happen naturally without counting.
Starting now for the next three inhales,
Just counting the natural pace that they last for.
Now you should have an idea of how long your inhale is naturally.
And see if you can extend this by one more second.
So if your natural inhale is four seconds,
See if you can extend it to five seconds.
And again,
For the next three breaths,
Just focusing on the inhale and see if you can extend that inhale for one more second.
Starting now.
And allowing yourself to release from the counting of your inhales and transitioning into placing one hand on your belly and one hand on your chest.
And we're going to breathe together.
And as we inhale,
We're going to allow the chest to rise.
And as we continue to inhale,
Allowing the belly to fill and become nice and large.
And then as we exhale,
The belly will deflate and the chest will become smaller as well.
Remembering as you inhale,
The chest expands,
The belly inflates.
And as we exhale,
The belly deflates and the chest becomes smaller.
Breathing together now,
Taking an inhale in,
Expand the chest.
Continuing to inhale,
Expand the belly.
And as you exhale,
The belly becomes smaller and the chest becomes smaller.
And again,
Inhale,
Chest first.
And then the belly.
And as you exhale,
The belly becomes smaller and the chest becomes smaller.
And again,
Inhale,
Chest first.
And then the belly.
And as you exhale,
The belly first.
And then the chest.
And again,
Inhale,
Chest becomes larger.
Inflate the belly.
And as you exhale,
The belly deflates and the chest becomes smaller.
And again,
Inhale,
Inflate chest and belly.
And as you exhale,
Allow belly to fill and the chest becomes smaller.
And then inhale,
Inflate,
Chest and belly.
And then inhale,
Inflate,
Chest and belly.
And as you exhale,
Allow belly to deflate and then the chest.
And now three more times at your own pace.
First the chest,
Then the belly on the inhale,
And then the belly and then the chest on your exhale.
Starting now,
Three full breaths.
And as this concludes,
Allowing your hands to rest back on top of your knees.
And just noticing how you feel in this moment after paying attention to your breath for some time.
Making a commitment to yourself to tune into your breath either later today or tomorrow.
And we'll take three shared breaths as we conclude the practice.
Taking a shared inhale in and hold.
And an exhale out.
And another inhale in and hold.
And an exhale out.
And a final inhale in and hold.
And exhale out.
And thank you for taking some time for today's breath meditation.
Please enjoy the rest of your day.
Thank you.
Thank you.
