Hi,
I'm Sanya and I'm going to take you through a gentle spacious breath meditation.
This meditation is perfect to begin your day to bring more peace and more spaciousness to all that you do.
So take a moment to get comfortable in your seat making sure that you have supports that give the body ease and relax into your seat allowing yourself to receive the breath and as you begin to gently close your eyes if you wish sensing the feet in contact with the earth noticing the feet on the earth aware of the seat that you're sitting upon and receiving the contact from the seat to the body and the upper body relaxed open but not rigid the hands can be resting on the lap with ease so just being who you are right now just being who you are softening the edges of the body relaxing the face and the eyes nowhere to be just here in this precious present moment and as we now bring the awareness to the breath the breath that is with us every moment just hearing the breath as it moves in to the body and moves out listening to the sound of breathing not trying to change anything just aware of the sound of your natural breathing and we're going to follow the breath into the body so as you're aware of the breath moving in on the inhale and aware of the breath leaving the body on the exhale so just stay with that for a few moments breath moving in and breath moving out and now as we journey with the breath moving through the nose down into back of throat through the chest and down into the belly and the body breathing out from belly chest throat nose or mouth so we're following the pathway of the breath into the body through nose throat chest and belly and then from belly chest throat and down chest throat and mouth or nose so belly chest throat mouth or nose out and breathing in nose throat chest and belly so as you notice sensations of the breath meeting each of those parts or if you prefer just noticing one part just go to where your attention is brought to the breath moving in and the breath leaving the body what does that feel like?
And if the mind is distracted in any way that's okay just gently bring it back to the breath entering the body and leaving the body and now as you focus on the breath in aware of the space at the top of the in-breath and as you breathe out aware of the space at the end of the out-breath breathing in in noticing that space at the top of the in-breath and breathing out aware of that space at the end of the out-breath just staying with that for a few more moments aware of both spaces the top of the breath and the end of the out-breath just falling into the rhythm of inhaling space and exhaling and the space at the end and if the mind is distracted in any way just bring it back to the breath in and resting it on the breath out and allowing all sounds sensations and vibrations to be present not trying to change anything just allowing what is to be spacious easy breathing aware of the body breathing the breath and the breath breathing the body at the same time aware of the space at the top of the in-breath and at the space at the end of the out-breath the spaces between you are that space between the breath the spaces between words the space between the beating of our heart you are that space between you are that space peace this is where your true essence lies just bathe in that space between that you are allowing all to be present around you as you rest in the spaciousness of you the whole body resting in this spaciousness this ocean of peace and now as you begin to notice the seat that you're sitting upon the feet against earth fingers and hands fingers and hands and taking a nice slow nourishing deep breath in and breathing out as you let go let go breathing in again and breathing out as you let go let go one more time breathing in and breathing out and we'll just end this breath meditation with an affirmation to settle into the body and into the heart as you're piecing your mind I am love I am loving I am loved I am complete so just allow them to settle into the cells of the body into the heart into the breath and now as we come to the end of our practice I offer you a blessing of love and gratitude for being here with me today namaste and blessings
