Welcome to Bliss breathing into the belly meditation.
This is just a short meditation to help you connect to the breath and start to breathe into the belly.
We can witness how stressed our body might be when our breath is quite short,
Sharp and all rising into the chest.
To activate our rest and renew system we need to allow the diaphragm to move up and down as the belly rises and falls on each and every breath.
When you are ready find a comfortable place to sit or lie.
Find somewhere where you won't be disturbed and connect in for the next few moments to the breath.
Being completely present and in this moment as we breathe with ease and kindness to ourselves.
When you are ready gently close your eyes and focus your attention on the breath.
Watching the breath as it comes in and as it goes out.
Bringing gentle attention to how the breath is.
Is it short and sharp?
Is it long or deep?
Being aware of the sensation of breathing through the nose as we breathe in and breathing out through the nose.
Placing two hands on your belly.
We are going to breathe in together.
1,
2,
3,
4.
Holding the breath and feeling the belly fall breathing out.
Breathing in 1,
2,
3,
4.
Slightly holding the breath and breathing out.
Feeling the belly soften on the exhale.
Breathing in 1,
2,
3,
4.
Feeling that belly rise as we hold.
Exhale and gently let the belly fall.
Breathing in 1,
2,
3,
4.
Hold.
And gently release as we exhale and soften.
Breathing in 1,
2,
3,
4.
Hold.
Hold that breath in the belly and exhaling.
Releasing.
Softening.
Feeling those hands rise on the in-breath.
And feeling the hands drop as we exhale.
Feeling the belly rise.
And feeling the belly soften just beneath the hands.
Let the rhythm of the breath soothe the body,
Soothe the mind.
As we become present to this moment.
Being aware of the breath coming in.
And going out with ease.
Breathing in.
And breathing out.
Breathing in.
Belly rising.
And exhaling.
Belly falling.
Well done for focusing your time and attention on your breath.
Focusing yourself on this present moment.
Allowing the body to try to activate the rest of renew in our nervous system.
And try to reduce your stress levels throughout your mind and your body.
When you're ready,
Gently move your hands away from the belly.
Bringing a full deep breath in.
And this time breathing out through the mouth.
Gently opening your eyes.
And continue on with the rest of your day.
Thank you for joining me on this five minute belly breathing meditation.
