In this meditation,
We will focus on a breathing technique that can help calm your nervous system,
Bring some presence,
And increase your sense of mindfulness.
Start by sitting on the ground with your feet crossed and eyes closed.
Place your hands on your thighs with your palms facing up.
Slowly begin noticing the natural pattern of your breath.
There is no need to make any changes.
Simply observe the air coming in and the air going out.
Notice the coolness of the air coming in and the warmth of the air going out.
Now place one hand on your chest and one hand on your belly.
As you breathe in,
Notice the air expanding your belly out.
And then it slowly moves up to your chest and you notice your chest start to expand.
And as you breathe out,
Your chest falls first.
And then your belly slowly begins to contract.
Breathe into your belly,
And then your chest,
And breathe out of your chest,
And then your belly.
Breathe into your belly,
And then your chest,
And breathe out of your chest,
And then your belly.
Continue focusing on this rhythm of your belly and chest as you breathe in and out.
With each breath in,
Notice your belly expand first,
And then your chest.
And with each breath out,
Notice your chest fall first,
And then your belly slowly contract.
Try to deepen your breaths as much as possible.
Now slowly bring your breath back to normal.
Namaste.
