Hello and welcome to this pranayama meditation.
Today we'll be taking just a couple moments out of the day to focus on the breath,
Turn inward and find some stillness.
I invite you to find either a comfortable seat or position lying down,
Whatever feels right to you in this moment.
Once you find a comfortable position,
Begin to just take a couple of breaths,
Noticing how the breath feels today in your body.
Bring your complete awareness and presence to the inhales,
Feeling the sensation of the air coming into your lungs.
The exhales being present as the air leaves your lungs.
I invite you to bring your attention first to your nose,
Feeling the subtle stream of air coming in your nostrils.
Maybe feeling a slight coolness as you inhale.
As you exhale,
Feel the slight warmth of the air leaving your body.
Remembering that the air within your lungs is the same as the air outside of your lungs,
But others are breathing in this moment throughout the world.
Now I invite you to extend this awareness to your body and specifically to your belly.
And notice as you continue to breathe here,
How the breath changes your belly,
Really tuning into the sense of expansion as you inhale,
Feeling your belly swell to receive the air.
As you exhale,
Feeling your belly gently soften,
Finding even more calm and relaxation as you exhale.
Just be here,
Noticing the sensations for a couple breaths,
Feeling the ebbs and flows,
The expansion,
The softening.
Perhaps you're noticing now that as you've begun to tune into your breath,
Your body,
Perhaps the inhales and exhales are gradually lengthening.
You're finding even more calm and stillness and peace within this moment.
Now I invite you to tune into the moment just after you've taken a big inhale,
Feeling the expansiveness in the moment between that inhale and before you exhale.
See if you can bring your complete attention to the instant that lies between the inhale and the exhale without straining to lengthen this moment,
But rather being completely and truly present with that instant.
Now bring your attention to the moment just after you've exhaled when all of the air has left your lungs right before you inhale once more.
See if you can notice this moment and be present with it in these next couple of breaths.
As you continue to breathe,
I invite you to extend your awareness to your surroundings,
Remembering the room or space where you are,
Maybe bringing your attention to any sensations that your body is feeling from the external world,
Noticing any sounds that you hear,
Just reacquainting yourself with the world around you.
And when you're ready,
Feel free to open your eyes.
