So to begin this meditation,
Sit in a comfortable position.
You may want to be laying down or in a comfortable chair or other seat.
It's helpful if you uncross all body parts and allow yourself to rest in whatever support you have.
As you move and get comfortable,
Begin to follow your breath in and out,
Inhaling and exhaling.
See if you can elongate your exhale just a little more than the inhale.
Maybe inhaling to the count of three,
Exhaling to the count of four.
Inhaling in 1,
2,
3,
Out 2,
3,
4,
In 2,
3,
Out 2,
3,
4,
In 2,
3,
Out 2,
3,
4.
Continue that pattern on your own,
Inhaling and exhaling as you allow your body to rest.
Begin to notice the breath as it enters the nostrils,
Cool as it enters,
Warm as it exits.
Just noticing the rhythm of the inhale and the exhale.
And follow where the breath goes.
Notice where it goes in your body and where it doesn't go.
Notice the spaces that move with the breath.
Notice the spaces that don't.
As you follow the breath,
Maybe there's a spot that you would like the breath to go.
See if you can direct your breath to that spot now.
Bringing the breath in and moving it through the body,
Maybe to an area of tension,
Numbness,
Pain,
Allowing the breath to surround that space and allowing the exhale to remove anything that is not serving you.
Breathing and bringing healing,
Exhaling and removing,
Letting go.
Just breathing in and out,
Actively moving the breath where you want it to go.
You might visualize a white light moving with the breath.
As you inhale,
The white light moves towards that space you want it to occupy,
Surrounding whatever it is with healing energy.
And as you exhale,
The breath removing what is no longer serving you.
Just continuing the rhythm of breathing in and out,
Making the exhale longer than the inhale.
Allowing yourself to let go.
Letting go of all that is no longer serving you.
Letting go of things you no longer need to worry about.
They are not things in this moment you need to be concerned with.
As thoughts arise,
Put them in a container knowing you can pick them up when you are done with this breath work.
Breathing to the breath,
Inhaling and exhaling.
As you inhale,
Bringing healing,
Calming light.
As you exhale,
Letting go of all that is no longer serving you.
Focusing on the breath as it enters the body,
Noticing where it goes,
And watching it exit.
As you exhale,
Allowing the support to hold you and allowing the rhythm of the breath to rock you.
Breathing in and out.
Letting go.
Letting go.
Just breathing.
Just releasing.
As you follow the breath,
Begin to breathe into the edges of you,
Bringing your awareness back to your physical body.
Feeling the support beneath you,
Noticing the air temperature around you.
Feeling your skin,
Noticing the sensations of the body as you begin to bring your awareness back to your physical self,
Back to the room that you are in.
When you are ready,
Inhale,
Flutter the eyes open.
As you exhale,
You might want to stretch or move,
Wiggling the fingers and the toes.
Looking around the space and just orienting to what you see there without labeling or judging,
Just being present.
You may want to grab your journal,
A notepad,
Or something to record your experience.
You may want to move or have a gesture or a sound,
Some sort of way to honor the experience and to retain any information that you got while you followed the breath.
When you are ready,
Move on with your day.
Enjoy!
