As we begin this breathing meditation,
I'll offer a few brief instructions to help guide you.
Then we will practice together for approximately 6 minutes.
During the meditation,
You can simply follow the sound of my voice.
There will be brief periods of silence during the practice.
These are intentional,
Giving you space to connect internally,
To breathe,
Or simply to rest.
There is nothing you need to get right during this practice.
No special skill you need to have.
Just notice your breath and move at your own pace.
Bringing stillness to your body can be helpful.
If you do need to adjust at any point,
Do so slowly and mindfully.
Every movement can be part of the practice.
When your mind wanders,
You can gently guide it back to your breath or my voice.
If at any point awareness of the body or breath feels uncomfortable,
You are welcome to shift your focus to something that feels safer,
Or softly open your eyes and become aware of the present moment,
Perhaps focusing on a color,
Sound or object in your space.
You might choose to have a grounding object with you that can provide texture,
Weight or warmth.
You are in charge of your experience.
Take a break or shift your attention as you need to.
Your comfort and sense of safety are what matter most.
Approach this practice with gentleness.
You are not here to achieve anything,
You're here to meet yourself with curiosity and care.
So let's begin.
Taking a moment to settle in,
Find a comfortable position,
Seated,
Standing or lying down.
Allow your spine to lengthen gently,
As though you are giving yourself just a little more room to breathe.
Let your hands rest softly on your lap or at your sides.
And if it feels safe,
Allow your eyes to gently close or lower your gaze.
Take a breath in and a breath out.
Imagine you are gently arriving in your own body.
No rush,
No expectations,
Simply arriving.
Now begin to notice the natural rhythm of your breathing.
Not changing it,
Just observing it.
The rise and fall of the chest.
The expansion and release in the belly.
Air moving in and out through the nose or mouth.
Let the breath become a gentle rhythm,
Like the quiet sway of trees in a slight autumn breeze.
Steady and unforced.
You might want to begin to count your breath,
If that feels helpful.
Inhale 1.
Exhale 2.
Inhale 3.
Exhale 4.
You can keep counting,
Or let that go if it no longer serves you.
Now broaden your attention,
Noticing the whole body as you are breathing.
The way the breath moves through you.
You might notice areas of sensation at different points in the body.
Whatever is present,
Just notice it,
Allowing it to be there without needing to change it.
Just as golden tassels at the top of the cornstalk catch the light and shimmer.
You might notice small moments of brightness in your practice.
Tiny glimmers of awareness.
A cornfield stretches wide,
But is also held by its edges.
You can imagine that same sense of spaciousness and safety around you.
Wide enough to breathe,
With edges that keep us grounded and safe.
It's a reminder to us that boundaries aren't walls.
They are edges that give us clarity and protect what is growing within.
As you sit here,
You're tending to your inner field.
Giving yourself room to breathe,
To notice,
And to be fully present.
Return to your awareness of your breath.
Taking one more inhale,
And one more exhale.
As we close,
Go ahead and take time coming back to the space.
Noticing any small shifts in your body,
Breath,
Or mood.
You might want to open your eyes,
Or keep them soft for a little bit longer.
You can stretch or move,
Wiggling your fingers or toes.
As you re-enter your day,
Offer yourself a moment of gratitude for taking this time to care for your mental and emotional well-being.
This practice is a meaningful act of support for yourself.
Carry that kindness with you as you move forward.
