During this mindfulness training we'll develop the skill of softening with our breathing.
Start out by taking a seated meditation posture.
Now close your eyes over lightly.
And start to be aware of what it feels like just to be here.
Becoming aware of any sounds around you.
Allowing the change within the sound to hold your attention.
Now slowly bring your awareness into your body.
Into the experience of just sitting here.
Becoming aware of any warmth or coolness within your body.
Holding them gently in mind.
And start to be aware of the touch of your hands.
And the pressure of your body as it rests on the chair on the floor.
Grounded.
And gently bringing your awareness back into your body.
Now placing your palms below your belly button.
Fingers touching each other.
And just press in very slightly.
And we're going to use our palms to feel the breathing in our belly.
Now to breathe in,
Slowly push your lower abdominal muscles away from your body to lift your palms.
And slowly lower them down again for the breath to go out.
Slowly pushing them out draws the breath in.
And slowly lowering them down again to allow the breath out.
Slow gentle breaths.
Breath comes in,
Palms lifting away from your body.
Breath goes out,
Palms lower again.
Breath comes in,
Palms lifting up.
Breath goes out,
Palms lowering back again.
Breath goes out,
Palms lower again.
Breath goes out,
Palms lower again.
Now leave one palm below your belly button and place the other on top of your chest.
Now we're going to take a full softening breath.
Starting the breath in your belly,
Bring the breath up pushing your ribs out to the top of your chest.
And slowly allowing the breath out to relax.
Starting the breath in your belly,
Moving up through your ribs,
Top of your chest lifting you up.
And slowly allowing the breath out,
Your shoulders drop,
Your chest,
Your upper back relax.
Slowly in,
Belly,
Ribs,
Chest.
Slowly out,
Your shoulders drop,
Your chest,
Your upper back relax.
Slowly in,
Belly,
Ribs,
Chest.
Slowly out,
Relax with that out breath,
Keep taking slow deep breaths in this way.
Slowing the breath down.
Belly,
Ribs,
Chest.
Relax.
Relax.
Relax.
Relax.
Now you can remove your palm from your belly and your chest and rest comfortably in your lap.
Now we'll take some softening breaths without our hands.
Picture the breath starting in your belly,
Moving it up through your ribs to the top of your chest.
And as the breath goes slowly out,
Allow your shoulders to drop,
Your chest,
Your upper back.
Slowly in,
Belly,
Ribs,
Chest.
And slowly out,
Allow yourself to soften,
Relax with that out breath.
Breath comes in,
Filling you up.
Breath goes out,
Shoulders drop,
Abandon all effort,
Relax all effort.
Breath starts in the belly,
Filling you up.
Breath goes out,
Relaxing more deeply.
Breath comes in.
Slowly out,
Your whole body relaxes.
Feet,
Child breath giving up all effort.
Allowing the chair or the floor to take the full weight of your body,
Giving up all effort in your body.
Breath starts in the belly,
Filling you up.
Breath goes out,
Soften,
Relax.
Breath starts in the belly,
Filling you up.
Breath starts in the belly,
Filling you up.
Breath starts in the belly,
Filling you up.
Now slowly bringing your awareness back into your body.
The warmth,
The coolness,
The touch,
Grounding your awareness within your body.
Starting to be aware of any sounds around you,
Just allowing those sounds to come into you.
And when you're ready,
You can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
Goodbye.
