Breath By Breath

The practitioner is guided by encouraging to notice breath at the tip of nostrils. Then gently guided to move breath up and down the spine visualising that as if the breath is gentle light moving up & down the spine. Then practitioner is gently guided towards imagining that we are breathing with the whole body. After a few moments here practitioner is gently guided towards the end of the meditation. This is a simple and effective way of taking a break from the busy-ness of mind and connect with ourselves.

Transcript

Let's begin by making ourselves as comfortable as possible.

So we're going to begin by tuning into the legs Making sure legs are comfortable Tune into your arms making sure arms are comfortable Soften your shoulders Let your palm of your hands be very comfortable.

Tune into your torso Keep your torso relax yet spine elongated.

Find that balance here Tune into your whole face consciously relax your face Soften your jaw relax your tongue Again,

You can keep your eyes closed or lightly open see what feels right for your body today And once you are physically comfortable we're going to consciously tune into Any physical sensations happening in the body.

We're just observing not judging just noticing tuning in As if you're checking in how body feels from inside today.

Now very gently bring all your awareness towards entrance of your nostrils We're going to focus some time here a few moments here observing your breath entering and exiting the body and if mind wanders gently very gently bring it back towards your entrance of your nostrils and stay focused here Notice your breath entering and exiting your body Now if it is comfortable for you follow your breath from your nostrils towards your throat towards your lungs and from your lungs towards your throat out through your nostrils continue following your breath in and out of your body a few moments here Now gently imagine the breath is moving up and down your spine in the form of light moving up and down your spine From base of your tailbone to crown of your head and back again continue breathing like this a few more moments here now imagine the breath is reaching all the way towards the sole of your feet and your fingertips on your inhale and on your exhale exiting from crown of your head so you're breathing with your whole body now keep your breath comfortable let it happen naturally now very gently letting go of that image become aware of your whole body noticing effects of practice so far and then very gently begin bringing movements back in your body becoming aware of your surroundings taking a nice stretch if you want to whenever you're ready gently opening your eyes the practice is coming to close

Reviews

Thank you for the clear directions. I liked the unique suggestions throughout this 10 minute meditation. Namaste. 🌺🌸