Welcome to the Breath Series Meditation using the letters of the word breath as our guide.
So far we have learned B,
R,
E and A.
Today the focus will be on T and H.
Recap B,
R,
E.
Breathe in RE for relax on your exhale.
I recommend you do this three times and then you follow with A.
Ask.
Ask questions and be curious.
T is being thankful for the breath.
H is for heart.
Focusing your breath on the heart when you need to feel calm and grounded.
So let's begin.
Close your eyes and we're going to get started.
Take a full breath in through the nose and sit up a little taller.
As you exhale release the shoulders.
You're going to practice B,
R,
E three times at your own pace.
B for breathe in RE for relax on your exhale.
Begin.
Allow your belly to soften.
Shift your shoulders back ever so slightly.
And lower the chin so the neck is neutral and long.
With the awareness of breath and posture,
Begin to intentionally generate a deep sensation of gratitude for the breath.
As you watch,
Notice the breath moving in and out.
Remember how precious this one breath is.
Invite in the awe and wonder as you sit with the next three cycles of breath.
Sit in awe and gratitude for the breath.
We will do three breaths together.
One.
Breathe in.
Hold at the top.
Relax on your exhale.
Thankful for the breath.
Two.
Breathe in fully.
And as you exhale,
Notice how the breath flows through the body.
As it's flowing,
Powering and infusing the body with renewed energy.
Three.
Breathe in,
Filling your lungs.
And when they are full,
Let it all out slowly.
Relaxing each part of the body it touches while it flows out.
And then draw attention to your heart.
Feel the heartbeat beat.
Still aware of breath,
But noticing the heart.
Inviting in awareness of the miracle of the heartbeat.
As we sit with this,
Noticing for three cycles of breath.
You can breathe at your own pace.
You have everything you need to find happiness,
Contentment and joy within.
There is infinite capacity within you.
Infinite capacity for awareness and gratitude.
Breath breathing.
Heart beating.
Smile on the breath.
Smile on the heartbeat.
Invite in love for this body.
And kindness towards this mind.
And now you will have time to explore on your own.
Focus on resting in gratitude.
Resting in gratitude for the breath.
Resting in gratitude for the body.
And yes,
Your mind may wander.
That's okay.
Keep coming back to the wonder of this one breath in,
This one breath out.
The magic of the heartbeat.
The beauty of being here.
Gratitude for breath.
I'll bring you back after two minutes.
Explore.
And remember,
If the mind wanders,
It's okay.
Just come back to the breath.
No judgment.
No stories.
Just come back to the breath.
And now you will have time to explore.
And now you will have time to explore.
And now you will have time to explore.
And now you will have time to explore.
And now you will have time to explore.
And now you will have time to explore.
Now bringing the attention back to the body again.
As you start to feel the weight of the body.
You can gently wiggle your fingers and toes.
Breathe in.
Relax on your exhale.
Opening your eyes whenever you're ready.
Namaste.
