Warm greetings and welcome to this guided meditation.
My name is Stacey Iresoul and today I'd just like to take you on a journey with your breath.
When you're ready and you're comfortable in your seat,
Softly and gently close your eyes.
Use your eyes softly close,
Just taking a moment to elongate the spine.
Sit a little taller in your seat.
Straighten the back,
The neck.
Take a deep breath in towards the lower abdomen.
Exhale and relax the shoulders and the chest.
Then sitting nice and tall in your seat,
Deep breath in slowly,
Gently.
Exhale,
Soften and relax all the muscles through your face.
One more time,
A deep breath in slowly,
Gently.
Exhale allow the belly to relax,
The whole body to surrender into your seat.
Just feeling your awareness drifting in and resting upon your breath.
Just feeling the flow of air traveling in and out of your nostrils.
Just feeling that sensation of the cool air rising through the full length of your nostrils and the warm air falling away from your nostrils and out of your face.
As the mind naturally may drift and wander,
Again just bringing attention back to the nostrils,
Back to feeling the flow of air in and out.
As the mind may naturally drift and wander,
Just bringing focus back to the space around the nostrils,
Feeling the air effortlessly flowing in,
Flowing out.
Just following that breath through the nostrils,
Feel it spreading across the sinuses behind your cheeks,
Up behind your forehead and back in between your ears.
Again,
Feel the sensation through the sinuses,
The cool air on the inhales,
The warm air on the exhales.
Just notice that change in temperature as you breathe in,
As you breathe out.
And as we continue to follow the breath on its journey through the sinuses,
Notice how they all meet in the back of your throat.
Feel the sensations of your breath caressing along the back of your throat.
Cool air traveling down the back of the throat,
Warm air traveling up the back of your throat.
Again,
If the mind wanders,
Just simply bring it back,
Feeling the breath through your throat.
As we continue to feel that breath traveling down the throat and through the chest,
Also noticing the gentle rise and fall across your shoulders and chest as your breath moves through this space.
Feel the breath gently journeying down through your chest,
Into your belly,
The soft and relaxed belly,
Feeling it widen,
Grow,
And expand with each breath in.
And then the subtle contraction as the belly shrinks with each breath out.
Feeling your breath in your belly,
Breathing slowly,
Breathing deeply,
Breathing gently.
Continuing to breathe consciously,
Coming back to feel the breath at your nostrils,
And over your next few breaths now,
With each long,
Slow,
Deep inhale,
Feeling into the full length,
The full journey of each breath in and out of your body.
Breathing in slowly,
Gently,
Feel the air moving through the nostrils,
Through the sinuses to the back of the throat,
Down the chest,
Deep into the lower abdomen,
Feel the belly expand and softly pause.
And then exhaling softly,
Fully,
Completely as the belly contracts,
Feel the air moving back up the chest,
Through the back of your throat,
Across the sinuses,
Out the nose,
And away from your face.
Again,
Breathing in,
Following the breath along its journey,
Pausing at the top of your inhale,
And then exhaling softly,
Slowly,
And fully,
And completely.
Taking three more slow,
Deep breaths,
Following that journey,
Feeling into all the sensations through your body along the way,
Pausing at the top of the inhale,
Before exhaling fully,
Completely from the lower abdomen all the way back out.
Follow the journey,
Experience your breath completely.
One more time,
Slowly inhale,
Bringing your awareness all throughout your body.
Exhale softly,
Release.
Slowly beginning to deepen your breath again now.
Exhaling more fully,
Completely,
And with these deeper breaths,
Shifting awareness,
Expanding it from the body back out into the room,
To your surroundings,
Feeling into the space just surrounding your body wherever you are.
And as we gently come back,
Inviting that great big smile onto your face,
Once again hold onto that smile,
Just noticing how it feels all throughout your body when you hold that smile on your face.
Seeing the smile,
Consciously releasing those happy hormones and neuropeptides from your brain,
Feel into that feeling the smile brings.
And as you continue to smile,
Take a moment to acknowledge and thank yourself for showing up,
Making this time in stillness for you.
Whenever you're ready,
In your own time,
Softly bring some movement back into your body and gently open your eyes.
Welcome back.
Thank you again for joining me on this journey through the breath.
Have a beautiful day.
