Welcome to your five-minute meditation for breath reset.
Taking the first few moments here to settle in,
Lengthen the spine,
Soften the muscles in the face,
Unclench the jaw,
And feel the weight of your body resting on the surface that supports it.
Just coming to presence here.
Now bringing your attention to your breath.
We're not trying to change it just yet.
Just bringing awareness to your in-breath and your out-breath.
Noticing the natural rhythm.
I'm going to invite you to begin to deepen the breath.
So on your next inhale,
Really notice your belly expanding,
Your low chest,
Your upper chest.
As you exhale,
Notice how you soften at the upper chest,
Lower chest,
And your belly.
So inhale to expand the belly,
The low chest,
The upper chest.
Exhale,
Softening at the upper and lower chest,
And noticing the belly button going towards the spine.
Inhale,
Feeling that expansion in the belly,
Low chest,
Upper chest.
Exhale,
Softening at the upper,
Lower chest,
And feeling the belly button move towards the spine.
Inhale for expansion.
Exhale to soften.
Inhale,
Pushing that belly out,
Feeling the expansion in the chest.
Exhale,
Softening in the chest,
Softening in the belly.
Now we're going to begin to count our inhales and our exhales.
So counting in for four,
Three,
Two,
One.
And exhale for five,
Four,
Three,
Two,
One.
Inhale,
Three,
Two,
One.
Exhale,
Five,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Four.
Exhale,
Five,
Four,
Three,
Two,
One.
Inhale for two,
Three,
Four.
Exhale,
Five,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Four.
Exhale,
Five,
Four,
Three,
Two,
One.
On your own now.
Exhale.
Inhale.
Exhale.
Now as we prepare to close off this meditation here,
Just remembering that your breath is always there with you and has that quality of grounding into presence available to you at all times.
Namaste.
