Welcome!
This is Victoria Young with Natural Path Energy and Wellness.
Thank you for joining us.
In this meditation we will be exploring the breath through diaphragmatic or belly breathing.
Breathing is something we typically do naturally without even thinking about it.
But when we take a moment to focus on our breath,
To pay attention to breathing in and breathing out,
We send a message to our mind and our body that we are safe,
That it's okay to calm and to relax.
Breathing is the foundation of our meditation practice.
Bringing awareness to how and where we're breathing allows us to send the right signals to our mind and body to enter a healing,
Meditative state.
We will be learning a new technique today for breathing deep into our belly.
It's important that we are gentle with ourselves and remember with meditation there is no right or wrong,
Good or bad,
No judgment at all.
We are simply practicing and learning.
If you find yourself feeling frustrated or if your mind wanders,
Simply observe those thoughts and feelings and release them like a cloud drifting by or a bubble floating up into the sky.
I invite you now to get into a comfortable position.
Perhaps you're sitting on the floor or in a chair.
Sit with your back straight with your hands resting gently in your lap.
If you're in a chair,
Place your feet flat on the floor.
Once you're comfortable,
You may close your eyes or if you prefer,
Rest your eyes softly looking down at a point in front of you.
To begin,
I invite you to follow the sound of my voice and focus your attention on your breath,
Breathing in and out through the nose.
Bring your attention and awareness to your breath as you inhale through the nose and exhale through the nose.
On your next inhale,
Focus on directing your breath deep into your abdomen.
Then exhale and let it all go.
Excellent.
Inhale.
Exhale.
As you continue breathing in through your nose and out through your nose,
Bring all of your attention and awareness to your breath,
Allowing your body to calm and relax.
Give your body permission to fully relax and allow your muscles to release any tension that they've been holding onto.
Feel your shoulders let go,
And your body sink into the seat beneath you.
On your next inhale,
Imagine you have a blue balloon inside your abdomen.
As you inhale,
The balloon inflates.
As you exhale,
The balloon deflates.
Continue to focus all of your attention and awareness on this blue balloon inside your abdomen.
As you inhale,
Feel your belly expand.
As you exhale,
Your belly contracts.
Inhale,
The balloon inflates.
Exhale,
The balloon deflates.
Inhale.
Exhale.
Exhale.
Exhale.
Now continue breathing on your own,
Keeping your focus and awareness on the blue balloon in your abdomen.
So now,
Focus on the balloon expanding just a little bit more than last time.
Then exhale,
The balloon deflates until all of the air is fully released,
And the balloon disappears.
With your eyes still closed,
I invite you now to bring your attention and awareness back into your body in the present moment.
Are you feeling more relaxed and calm?
Breathing has a magical effect on our body and our mind.
It fills every cell of our body with delicious,
Life-giving oxygen and reminds us that we're safe and that it's okay to calm and to relax.
On your next inhale,
Gently bring your attention and awareness back to the room.
Hear what you are hearing.
Feel your seat underneath you.
Begin to wiggle your fingers and your toes.
And with a soft smile on your lips,
When you are ready,
Slowly open your eyes.
Welcome back,
And congratulations for showing up for you and completing the belly breathing technique.
I look forward to meditating with you again soon.
Namaste.
