Hi.
Sometimes we just need to take a little bit of time to pay attention to our bodies and drop into the breath in a way that's really simple and not complicated but brings full loving awareness and attention to the breath and the body,
The belly and your emotions.
That doesn't sound simple at all does it?
It's actually really simple.
So let's get comfortable and let's get started.
This is a guided meditation for connecting with your breath and your belly.
Always good to bring love to that sweet belly.
Begin by finding a comfortable position either sitting on the floor or in a chair.
Allow yourself to really settle in.
If you feel comfortable,
Gently close your eyes.
Start by taking a few deep breaths.
Inhaling through your nose and exhaling through your mouth.
Enjoy that air as it enters into deep into your body and then as it leaves bringing another breath after it.
Let's try and do a little grounding and centering by fully arriving in the room.
Letting your body relax and surrender to the forces of gravity.
Feeling the support beneath you.
Again your breath arrives gently into the body and as you breathe let yourself enjoy the force of gravity holding you tenderly to the earth.
Really feeling the weight of your body in a loving and releasing way.
We're gonna breathe deeply now.
Breathing in,
Feel that breath moving all the way down into your belly.
Oh yes and as you breathe out let your belly relax and soften effortlessly.
On each inhale think the word soft.
Inviting your belly to gently receive the breath.
Allow this softness to spread throughout your entire body.
Let your eyes be soft and your face be soft.
Your arms and your chest,
Your belly and your back and your legs and your feet.
See if you can invite softness into your entire body.
It's a very special kind of release.
When you inhale the word soft and then as you exhale exhale the word belly.
And when you think of that word belly like think of belly dancing or belly full of jelly.
Think of sweet friendly phrases for that sweet belly.
Let your belly pooch and soften and really embrace your pooch.
Really cherishing all the things your belly does for you.
It's important role in your breathing,
Digesting and the way your torso helps hold up your body.
On each exhale think this word belly.
Letting go of any tension,
Resistance or any resentments.
Feel your belly becoming more relaxed and more loved with each breath.
Continue to inhale that lovely word soft and exhale belly.
Let this rhythm guide you into a deeper state of relaxation and mindfulness.
Let's do it together for a few breaths.
Breathing in soft.
Exhale belly.
Inhale soft.
Exhale belly,
Really letting the belly fill with air.
And then softening it as you exhale.
Inhale soft.
Exhale belly.
Letting the whole body soften with every inhale and letting that softening deepen with your exhale.
Soft belly.
Let's offer a little nurturing here,
A little more nurturing.
With every inhale imagine your breath as a nurturing,
Healing balm that reaches down through your chest to your belly,
Offering tender care for the belly.
Each inhale brings more comfort and ease.
With each exhale feel the breath loosening any tightness,
Making room for a sense of ease,
Making room for softness.
Allow thoughts,
Emotions and sensations to rise and fall naturally,
Creating a spacious and welcoming environment in your belly.
Sometimes when we drop into our belly a lot of feelings arise,
Especially if we're not holding it tight,
Sucking it in.
When we're really just letting it be loose,
A lot of emotion can come with that.
Remember your belly is your emotional center.
As you soften it,
Various feelings,
Thoughts,
Images and memories may surface.
Welcome everything that comes up with kindness.
Let go of judgment.
If you find yourself caught in a conversation with a thought or feeling,
Gently acknowledge it.
Meet yourself with compassion.
Beautiful,
You're doing such a good job,
You really are.
I know this can be really challenging.
And now return your focus to your breath.
Beautiful.
Gradually expand your awareness.
Breathing in soft.
Exhale belly.
Letting your consciousness spread beyond the belly.
Letting your expansion spread to the space around you.
Imagining as you breathe in soft,
A softening of the space around you.
As you exhale belly,
Imagine the comfort of your sweet belly.
Place your hands on that belly,
Feeling your breath meeting your hands.
Breathing in soft.
Exhaling belly.
Soft,
Soft belly.
Stay with the breath.
Are you softening?
Do you feel how your body is softening with each breath?
If there's any little bit of tension left,
You can wiggle it a little,
Then ease into that delicious softness.
You're doing such a good job.
Let's do a few more of these soft belly breaths together.
Breathing in soft.
Exhaling belly.
Breathing in soft.
Exhaling belly.
Inhaling soft.
Exhaling belly.
We're going to close this practice by setting the intention to stay connected to your breath and your belly as you move through your day.
I want to invite you to just,
As you move through your day,
Sometimes just place your hand on your belly and invite a sense of softness into your whole body.
Softening the belly,
Softening the mind,
Easing,
Softening.
Take your time to transition out of the meditation,
Setting that intention to carry this sense of calm and connection with you.
Thank you so much for practicing with me today.
I hope you'll follow me here on Insight Timer,
And stay connected.
Let me know what you think of the meditation,
And let me know if you have any requests.
Thank you.
