Hello and welcome to the Breath Series Meditations.
This is number 4 in the series.
We're using the letters of the word breath as our guide.
So far we have learned B,
R,
E and A.
And the focus today will be on T and H.
T stands for thankful,
Being thankful for the breath.
And H is for healing,
How each breath relaxes the body and when the body is relaxed,
Healing can happen.
So close your eyes and let's get started.
Take a full breath in and sit up a little taller.
As you exhale,
Release the shoulders.
Settling into a neutral upright position.
First we will practice B,
R,
E three times.
Let's begin.
B4,
Breathe in.
And then RE4,
Relax on your exhale.
And for the next two breaths,
Practice B,
R,
E at your own pace.
Hold the breath at the top for a second before exhaling.
Go ahead.
Now allow your belly to soften.
Shift your shoulders back ever so slightly and lower the chin so the back of the neck is neutral and long.
The next letter in breath is A,
Which stands for awareness and asking questions about the breath.
You're going to be given one minute of exploration now for you to practice A.
Ask any question about the breath to help you stay present.
Go ahead.
A- And now we move on to the letter T in breath.
Being thankful for the breath.
With awareness of breath and posture,
Begin to intentionally generate a deep sensation of gratitude for the breath.
As you watch and notice the breath moving in and out through you,
Remember how precious this one breath is.
Invite in appreciation for the breath for this next minute of exploration.
Sit in awe and gratitude for the breath,
Focusing on how each breath helps relaxes the body and thank the breath for this.
If you sense any tension in the body,
Send the breath there and notice how this helps the tension and thank the breath for this.
I will bring you back after one minute.
Just to go to your chest,
Relaxing this area as well as your upper back.
And if you notice any tension,
Just ask it nicely to release.
And now imagine you're focusing on your heart and feel it beating strong,
Supporting you.
Allow your heart to relax and notice how good it feels to do so.
Next,
Focus on your lungs.
Feel them gently expanding and contracting with your breath,
Delivering oxygen to your body.
Allow your focus to move through your vital organs and digestive system.
Just notice your belly and observe it digesting effortlessly for you.
Notice your lower back now.
And if you feel any tension,
Just say,
Please relax.
Focus now on your pelvic floor.
And now,
Notice your lower back.
And if you feel any tension,
Just say,
Please relax.
And now,
Notice your lower back.
And now,
Focus now on your pelvis and hips.
And notice any sensations you are having there.
You are now in a deeper state of relaxation,
Which heals you.
Allow your focus to move down each leg now,
Slowly relaxing the legs as you focus on them.
Your legs have been taking you so many places over the years,
And they deserve to fully relax.
This wonderful wave of relaxation moves over your neck relaxation moves over your knees,
Down your lower legs,
All the way to your feet,
To the very tip of each toe.
And now,
You'll be given another two minutes of exploration time to practice all the letters of breath.
Do a quick recap.
B for breathe in.
RE for relax on your exhale.
A for awareness of breath and ask questions to help you stay focused on the breath.
T for thankful of the breath.
H is for healing.
Each breath relaxes the body.
Thus allowing for healing.
And if your mind wanders,
Which it will,
Just come back to the breath when you have realized you have wondered.
No judgment,
No stories.
Just keep coming back to the wonder of this one breath in,
This one breath out.
Magic of the heartbeat,
The beauty in being here,
Gratitude for the breath.
I'll bring you back after two minutes.
Explore.
I'll bring you back after two minutes.
I'll bring you back after two minutes.
I'll bring you back after two minutes.
Now bringing the attention back into the body again.
As you start to feel the weight of your body,
You can gently wiggle your fingers and toes.
Let's take a deep breath in.
And then relax as you exhale.
And then opening your eyes whenever you're ready.
Feel free to practice this meditation again until the acronym is memorized.
And then I recommend you try doing breath on your own to a short three-minute song with no music and see how you do.
It takes time to acquire the skill of presence.
Practicing this acronym will help you develop the skill of presence.
Have a wonderful day.
Namaste.
