Welcome to this breathwork meditation.
My name is Tina and I will be your guide during this practice.
Depending on what time of day you're using this practice,
You might want to set a gentle alarm just in case you fall asleep unintentionally,
And equally if you're using this to help you sleep.
You'll just stay still at the end and enjoy an extended Shavasana.
Begin by lying comfortably on your back,
Maybe that's on the floor,
On your yoga mat.
Or in your cosy bed.
If your chin lifts up towards the ceiling and your head feels as though it's tipping back,
Then I suggest you use a folded blanket.
Pillow.
Or even a rolled up towel underneath your head and this just allows your neck to soften and relax.
If you feel like your low back is aching or there's some pulling sensations,
You might want to keep your knees bent with your feet resting on the floor or on the bed.
You can even take your feet wider apart,
Knees knocked together.
I want you to truly feel comfortable,
Feel at ease.
Even better,
If you have a bolster,
An extra pillow or a cushion,
Then place it underneath your knees and allow your legs to become completely supported.
A rolled up blanket towel works just as beautifully too.
And then just take a moment to arrive.
Settle in.
Releasing any wiggles,
Wobbles,
Making any changes you need to to your posture.
Telling yourself now that there's nowhere else you need to be.
Nowhere to go.
Nothing you need to do right now.
In fact,
I like to press an imaginary pause button,
The pause button of life,
Of everything else that is going on for you right now.
You have carved out this precious time just for you.
So just very simply now,
Allowing your body to meet the support of the floor,
The props or your cosy bed.
And notice all the contact points of your body that are touching something.
And sometimes when we first lie down,
We just don't realise how much we're holding ourselves up.
So just for now,
Become aware of what your breath feels like in this moment,
Without changing anything at all.
Take a brief body scan and notice if you're holding on anywhere.
It might feel nice to shift your eyebrows up and down a few times and then allow them to relax.
Soften around your eyes.
Notice around your mouth and if you happen to be clenching your teeth.
Relax.
Take your awareness to your throat now.
Swallow.
And if you feel like you need to cough or clear your throat,
Go ahead,
Do that now.
And then soften around your belly.
And if you're lying flat with your legs extended,
Just let your feet flop out to the sides.
And just see if you can notice that subtle difference in your body letting go.
And then with your next exhale,
Gently invite your body to soften just a teeny bit more.
Allow your weight to be received by the earth beneath you.
See if you can bring a sense of floating to your body,
Light like a balloon or a feather floating down from the sky.
If you haven't already,
It might be helpful to close your eyes,
Lower your gaze.
This just helps with reducing any external visual distractions.
Noticing now the quality of your breath.
But in a non-judgmental way.
What is the temperature of your breath?
The speed.
Does one nostril feel more dominant than the other one?
Does your breath feel smooth or choppy in places?
Just observe,
Nothing to change here.
How do the clothes feel on your skin?
Or perhaps you have the weight of sheets or blankets on top of you.
Noticing if you have any bare parts of your skin that are exposed to the air around you.
How does that feel?
Invitation now to rest both hands over your low belly.
And as you breathe in,
Notice the gentle rise beneath your hands.
As you breathe out,
Feel the belly soften,
Settling back towards the earth.
Breathing in.
Belly rises,
Breathing out,
Belly softens.
Nothing to change,
Just simply observing the natural rhythm of your breath.
With every exhale,
Perhaps your body becomes just a little heavier.
A little quieter.
A little more at ease.
Now slide your hands just a little bit higher,
Rest them above the centre of your chest.
Notice if there's a subtle movement here as you breathe into your body.
And no need to make it bigger.
No need to force anything.
Just sensing the gentle lift as you inhale.
And the soft release as you exhale.
Imagining your breastbone floating like a small raft on a calm lake.
Each inhale creating the very gentlest of ripples,
Lifting it ever so slightly.
Each exhale allowing it to settle once again into stillness.
If it feels comfortable,
Perhaps you leave one hand on your heart,
Around your chest,
And move the other one down back towards your belly.
If that doesn't feel comfortable,
Just simply let your arms rest by your sides,
Palms up or down.
Let your hands become an anchor for your attention.
And whenever your mind wanders,
As minds naturally do,
You can simply just return to the feeling of your breath beneath your hands.
Now begin to gently invite your breath to slow down.
No forcing,
Not controlling even.
But just offering your breath a little bit more space,
A little more ease.
Perhaps allowing each inhale to become just a touch smoother.
And if you can,
Perhaps each exhale a little longer,
But only if this feels comfortable.
Let the exhale become an invitation to let go.
Releasing any unnecessary effort.
Feeling the whole body soften beneath you.
You are completely supported.
There's nothing you need to hold on to.
Nothing you need to carry.
As the exhale lengthens,
Your nervous system,
It receives a very gentle message that it's safe to relax.
You are safe,
You are well.
Your heart will naturally begin to slow as your body shifts towards rest.
Towards ease,
Towards restoration.
We simply need to allow that to happen in its own time.
So stay here now,
Just for a few quiet breaths.
And if your mind drifts away,
Simply notice and very gently guide it back to your breathing again.
And again,
Without any judgment.
Without needing to get it right.
Know that I am still here.
I'm holding time for you.
But I will leave you just for a few beats.
Few breaths just to be with yourself,
Your breath and your body.
Invitation to stay in Shavasana or in your bed.
You're settling down for the night.
But if you're ready to move and you want to move,
Do that very gently.
Wiggling your fingers,
Toes.
And if your legs are extended,
Perhaps you bend your knees and you plant your feet on the floor or on the bed.
And roll gently over onto whichever side feels most comfortable,
Most accessible for you.
And just pause there for a moment,
Curled into yourself.
Notice how you feel.
And perhaps you stay there.
You're not ready to come up to a comfortable seat,
But if you are when you're ready,
Not a moment sooner,
Use your hands and slowly press yourself up.
Allowing your head to be the very last thing that rises,
Take your time,
There's no rush at all.
Once you're sitting comfortably,
If your eyes open you might wish to close them again or soften your gaze.
Bring your awareness back to your breathing.
And notice now wherever you feel it most clearly.
Perhaps it's gentle movement in your belly.
Or the rise and fall of your chest.
It could even be the coolness of the breath as it enters the nostrils.
There's no right place to focus.
You're simply noticing.
You may also notice that your mind is still wandering and that's perfectly natural.
Keep guiding it gently and slowly back to your breath.
No criticism,
No judgment,
Just beginning again.
Each return,
It's part of the practice.
Finally,
Notice how you feel.
How does your body feel?
How is your breathing now?
What is the quality of your mind?
And without trying to change anything,
Just simply acknowledge whatever is here in this moment.
Taking one final slow nourishing breath in.
And a long,
Gentle breath.
Thank you for taking this time for yourself today.
It's been my absolute pleasure guiding you.
I'll see you next time.
Thank you.
