Hello,
Welcome to this breath meditation.
This meditation will be about 10 minutes,
And we're just going to take some time to check in with our breath and experience it without thinking about it,
Just experiencing our breath.
So go ahead and find a comfortable seated position.
If you're sitting in a chair,
You might want to scooch up a little bit toward the edge of the chair so you can feel a lengthening in your spine.
And then you just want your feet to be resting flat on the floor,
Feeling your hands resting on your legs.
And just invite your body to be still and at ease.
And when you feel comfortable in your posture,
You can allow your eyes to close.
And we'll start just by noticing the points of contact between our body and the surfaces that we're on.
So noticing the soles of your feet resting upon the floor.
Maybe you notice there's more pressure toward the heels or toward the fronts of your feet.
Just checking in with any sensations you notice in your feet.
And then bringing your attention to your hands and just feeling the palms of your hands supported by your legs.
Maybe you notice warmth or just that gentle connection.
Then bringing awareness to the weight of your body upon the chair.
Notice if you're leaning to one side or the other or if your weight feels balanced.
And then maybe noticing if your lower or mid-back is making contact with the chair or if there's space between your back and the chair.
And then just feel a lengthening from your tailbone all the way up through the top of your head as if someone had an invisible string at the top of your head,
Just gently pulling and lengthening your spine.
We'll start just by taking a few longer,
Deeper breaths in and out through your nose.
Just one or two deep breaths and then slowly allowing your breath to find its own natural,
Easy rhythm.
And as you bring awareness to your breath,
Maybe for the first time in this way,
See if you can get curious about what your breath is like in this moment.
If it's shallow and short,
It's long and slow.
And if you're tending to breathe through your nose or through your mouth,
Just allowing it to be just as it is.
And then bringing awareness to your belly,
Your abdomen,
And seeing if you can feel how the belly gently rises and falls as you breathe,
How it expands and contracts.
And just rest your attention in the sensations of breath in the belly just for about three or four breaths.
And bring your awareness into your chest,
Into your rib cage,
And your lungs,
And feel how they expand when you inhale and deflate like a balloon without air as you exhale.
See if you can notice the space between one breath ending and another beginning.
And finally,
We can notice our breath right at our nose.
So as you breathe in through the nose,
Notice the air as it enters the body.
And as you exhale,
You can feel the air leaving the nose.
Maybe it's warm or cool.
So just resting your attention at the nose as you notice sensations of breath there.
And then just notice where it was easiest to make contact with your breath,
At the belly,
The chest,
Or the nose.
And wherever you're naturally drawn to,
Just rest your attention in that spot for the next minute or so,
Just enjoying and getting curious about the sensations you feel there.
And then slowly start to take a deeper,
Longer breath in through the nose and out through the nose.
And just introducing some movement back into the body,
Wiggling your fingers and your toes.
And then with the eyes closed,
Just taking a nice stretch without thinking about it,
Just stretching in a way that feels good for your body.
And when you feel ready,
Just gently allow your eyes to open,
Slowly looking around the room,
The space that you're in,
Just adjusting back and allowing this ease that you cultivated to bring,
To be brought into the rest of your day.
Thank you so much for practicing.
