Welcome yourself to this breath awareness meditation practice.
Go ahead and find a comfortable seat.
You might want to lie down flat on the floor if you wish.
After the first moments,
See if you can make a connection of your feet on the floor,
Or perhaps the sides of your legs if you're seated in a lotus position,
And your heels if you're lying down on the floor.
Allowing the body to arrive and be in the same space that the mind is at by observing the sensations in the body.
You're taking this time,
This next few minutes,
To be in this moment,
In this space.
I want you to observe any movements in your belly when you breathe in,
And what happens to the back of your heart,
To your chest when you breathe out.
This is a breath awareness meditation where what we are doing together is observing the breath.
We are observing how the belly perhaps expands when we breathe in,
And how something somewhere softens when we breathe out.
I invite you to come a little bit higher on your awareness in your body,
And start to observe what's happening in your shoulders.
See if you can relax your shoulders,
Relax something in the back of your neck,
Perhaps swallowing once or twice.
Observing the body softening with each exhalation.
Now bring some awareness to the breath that comes in through the nostrils.
Connect that intention of observing the breath that comes in through the nose,
Perhaps expands the belly,
Full breath in.
Observe what happens through the nostrils,
To the chest,
And the belly when you breathe out.
That's the exercise today.
We're breathing through the nose,
Observing what happens to the belly,
How perhaps it gets inflated.
And we're gently and slowly breathing out through the nose,
And observing what softens in the chest,
Back of the heart,
And belly.
Let's please continue together for a couple of moments here,
Keeping some degree of awareness of the breath that comes in,
And the breath that comes out.
The mind might like to wonder,
And there's always an opportunity,
A smiling opportunity to come back to the simple awareness of the breath that expands the belly,
And the breath that softens the back of the heart.
Observing this awareness time and time again.
For our last moment here,
This awareness of the belly expanding when we breathe in,
And the body softening when we breathe out.
And I want you to bring your hands on top of your belly,
Left hand on top of your belly,
Right hand on top of your heart.
And for this last moment,
Feel with your hands what you've been already feeling with your body.
Observe what expands in the inhalation,
And what softens in the exhalation.
Spending a couple of breaths here.
Then if you wish,
We can take together a full breath in through the nose,
And soft and gentle open mouth breath out.
You can stay for here longer,
Or if you're ready,
Bring palms to touch in front of your heart.
Gentle movement of the hands,
Warming them.
And then bring those palms on top of your eyes.
Feel the warmness waking up your face,
Warming up your eyes.
And closing this practice of meditation.
