Hello and welcome to this meditation.
This guided is specific for exploring the breath using the letters of the word breath as our guide.
Specifically,
B,
R,
E and A.
First let's get comfortable in your seat.
Make sure your feet are grounded.
Sit with your back straight to allow proper airflow.
Rest your hands.
Close your eyes.
And relax.
We're going to start with three breaths.
We're going to inhale for three.
And then exhale for four.
One,
Inhale.
And then exhale.
One more time.
Inhale.
Hold at the top.
And then exhale.
One more time.
Inhale.
And then relax as you exhale.
Take a moment to check in with your body.
Do you feel any tension or stiffness?
Take another inhale.
And as you exhale,
Send your breath to the part of the body that needs it.
And now we will go into B,
R,
E of breath.
B is for breathe in.
Inhale.
Long and deep.
Hold at the top.
And then R,
E is for relax on your exhale.
Let's repeat again at your own pace.
B,
R,
E.
One more time.
B,
R,
E.
Breathe in.
Relax on your exhale.
So whenever you start your practice,
Make sure you do at least three cycles of B,
R,
E.
And then when you're ready,
The next letter in breath is A,
Which is for awareness and ask questions.
Once you've relaxed and into your breath,
Then let's get curious about your breath.
And you can get curious using who,
What,
Where,
When,
And how.
What is my breath doing?
How is my breath moving?
Slow?
Fast?
What parts of my body do I feel my breath moving through?
And what happens when I change my breath?
How does my body react when I change my breath?
And as I say this,
Your mind may have wandered.
And if it did,
That's okay.
Just come back to your breath when you've realized you have wandered.
No stories,
No judgment,
No wise.
Just come back.
Don't linger on the thoughts.
Just come back to your breath.
For the next minute,
You have free space to explore on your own.
First practice,
B-R-E.
Do the breath three times.
And then go into A.
Get curious.
Be aware of your breath by asking questions.
Who,
What,
When,
Where,
Why,
And how.
And if you wander,
It's okay.
It happens to all of us.
Just come back when you've realized you've wandered.
The next minute is yours to explore.
Let's go back to B-R-E.
So now let's start coming back to our bodies,
Wiggling our tiniest,
And then we're going to begin by wiggling our toes,
Wiggling our fingers.
Take a nice deep inhale,
Hold at the top,
Release any tension as you exhale,
And when you're ready,
Open your eyes.
I encourage you to repeat this meditation and practice B-R-E-A so that you can stay present throughout your day.
The more you practice this meditation,
The act of being present will slowly start to show up in your daily life.
By focusing on your breath in meditation,
You are practicing being present.
And eventually,
This skill will show up in your daily life,
But you have to practice it.
Namaste.
Namaste.
