Hey kids,
Welcome to Insight Timer.
My name is Rachel and today we'll spend some time being present with our breath.
To begin,
Find a comfortable position.
You may choose to sit with a nice straight back or you may decide to lay down.
Take a moment to get nice and comfortable.
Notice where your body connects with the earth beneath you.
And when you're ready,
Gently rest your hands onto your belly and take a deep breath in through your nose and out through your mouth.
Notice your belly rise as you take another deep breath in and feel it fall as you exhale,
Letting all the air out.
Taking another deep breath in through your nose,
Allowing your belly to fill up with lots of fresh air.
And as you exhale,
Noticing the air falling out from your belly.
Again,
Breathing in through your nose and out through your mouth.
Continue breathing deeply in through your nose,
Feeling your belly rise as it fills with air.
And as you exhale,
Notice your belly becoming smaller as you squeeze all the air out.
Continue breathing in through your nose and out through your mouth.
And with each exhalation,
Feeling your body becoming calm,
Peaceful and relaxed.
Continue inhaling and exhaling.
Let's repeat two more belly breaths together.
Inhaling,
Feeling your belly with air.
And exhale,
Letting all the air coming out from your belly.
One more beautiful belly breath together.
Inhale,
Feeling your belly with air.
Exhale,
Letting all the air come out.
Returning to your natural breathing,
You may notice that your belly still moves up with the inhale and down with the exhale.
Maybe it's a little smaller coming up and a little less coming out.
But just notice what your belly is doing right now.
Become aware of how you feel.
Do you feel calm,
Rested,
Peaceful and relaxed?
Checking in with your mind.
Do you notice space in your mind where there's no thoughts?
Taking a deep breath one more time.
Letting it all out.
And as we come to the end of our session,
Place one hand on your heart and leave one hand on your belly.
Take a deep breath in.
And as you exhale,
Thank yourself for taking time out just for you today.
Thank you so much for joining me for this mindful moment.
I hope you have a great day and keep shining.
