Hello and welcome.
This is a breathing meditation designed simply for you to follow your breath.
This breath meditation will help you to relax,
Settle in,
And center yourself.
This meditation should be done seated.
You can sit on the floor,
Legs crossed,
Or in a chair.
Focus on your torso,
Making sure your chest and back is erect.
Then simply begin to follow your breath.
Inhale through your nostrils.
Exhale through your mouth.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Inhale.
Inhale.
Be mindful of when we breathe in,
The torso expands.
Be mindful of when we exhale,
The torso contracts.
This is the law of circulation and action.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Exhale.
Continue to follow the rhythm of your breath.
Now notice as the breath enters into your nostrils,
It feels cooler.
As the breath exhales through your mouth,
It might feel even warmer.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Inhale.
The breath is a gift.
The breath reminds us that we are alive.
We cannot breathe in the future or the past,
Only the now.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Exhale.
Let's begin at three-part breath.
Inhale.
Inhale.
And stop at the belly button and hold your breath.
Inhale more up into the chest area and hold your breath.
Now take in as much air as you can all the way up to the top of your head.
Hold the breath and exhale fully out.
Return to your normal breath for recovery.
Three-part breathing again.
Inhale to the belly button.
Hold the breath.
Inhale more in.
Hold the breath.
Now inhale a little bit more all the way up into the top of your head.
Add in a little bit more.
Hold your breath to the very top.
Feel the body regulating.
Feel the energy,
The prana.
Return to the breath.
Return to the breath.
Let's reverse.
Inhale as much air as you can get all the way up into the very top of your head.
Inhale as much air as you can get all the way up into the very top of your head.
Hold the breath.
Allow yourself to regulate.
Now exhale just a quarter of the breath and hold the breath.
Exhale another quarter of the breath.
And fully release.
Let all the air go.
Return to the breath.
Let's do that one last time.
Inhale all the breath all the way up to the top of your head.
Hold it.
Let the cells regulate.
And exhale quarter the breath.
Hold.
Exhale another quarter.
And fully release.
Let everything go.
Return to your breath.
Follow your rhythm.
Now just feel the vibration.
Feel the frequency.
Feel the prana.
Feel the prana.
Feel the prana.
We are going to do a controlled breathing with a count.
Let's inhale for 10 counts.
Inhale.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
Now hold the breath.
Hold.
And begin to slowly exhale for 10.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
Fully release the breath.
Return to your normal breathing for recovery feeling.
Let's do that again.
But this time a little longer.
Begin your inhale for 12 counts.
Inhale.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
Eleven.
Twelve.
Now hold the breath.
Feel the cells connecting with the prana.
The energy.
And let's begin our exhale for 12.
Eleven.
Ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
Fully release the breath.
Return to your normal breathing to recover the body temple.
Just begin to feel this energy.
Feel the relaxation.
Feel your body.
Slowly begin to bring your attention back into the room that you are sitting in.
And let's begin to exhale for 12.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
The space.
And simply connect.
Again,
The breath is a gift.
And it reminds you that you are living.
Take one more full breath in.
And a big deep sigh.
Peace.
And blessings.
Namaste.
