For this meditation we're going to be doing a five breath practice.
So we'll be taking five guided rounds of breath,
Followed by a few moments to just reflect and notice.
I'll invite you to find a comfortable seated position allowing the sit bones to root into the surface beneath you.
Your feet may be crossed if you're sitting on the floor or if you're sitting on a chair allow the base of the feet to press strongly into the floor,
Grounding you,
Supporting you.
Now if you haven't already I'll invite you to gently close the eyes or lower the gaze and this will help you tune inwards into the breath,
Into the body by eliminating outside and external distractions.
To start I'll invite you to just find your breath,
Meeting your breath where it is right now and just notice the quality of the breath without judgment,
Without needing to fix anything We'll take five rounds of breath together,
Followed by a few moments for yourself to reflect and just to notice.
We'll be doing two rounds.
Take a breath in just to prepare and exhale out.
We'll inhale for 1,
2,
3,
4,
5,
Hold.
Exhale for 5,
4,
3,
2,
And 1.
Inhale for 1,
2,
3,
4,
5,
Holding at the top and exhale for 5,
4,
3,
2,
And 1.
Inhale for 1,
2,
3,
4,
5,
Hold.
Exhale for 5,
4,
3,
2,
1.
Inhale 1,
2,
3,
4,
5,
Hold.
Exhale for 5,
4,
3,
2,
1.
Last round for this.
Inhale for 1,
2,
3,
4,
5,
Hold.
Exhale for 5,
4,
3,
2,
And 1.
On your own time,
Finding your natural rhythm of breath.
And as always,
If the pace doesn't suit you,
You are welcomed to go at your own pace.
A count of 5 for the inhale,
Brief pause at the top,
And a count of 5 for the exhale.
We'll begin the second set.
Take one full round of breath to prepare.
And we'll begin inhaling for 1,
2,
3,
4,
5,
Hold.
Exhale for 5,
4,
3,
2,
1.
Inhale for 1,
2,
3,
4,
5,
Hold.
Exhale for 5,
4,
3,
2,
1.
Inhale 1,
2,
3,
4,
5,
Hold.
Exhale 5,
4,
3,
2,
1.
Inhale 1,
2,
3,
4,
5,
Hold.
Exhale 5,
4,
3,
2,
1.
Last round.
Inhale 1,
2,
3,
4,
5,
Hold.
Exhale 5,
4,
3,
2,
And 1.
Finding your natural rhythm of breath.
Tuning in to what the body is telling you.
Any sensations in the body.
Any emotions coming up.
Notice what state the breath is in right now.
If it's slow and long.
Is it deep?
Is it choppy?
Is it short?
Is it fast?
Wherever you are,
Without comparison,
Without fixing or judgment,
Just notice.
Again,
Meeting the breath where it's at.
I'll invite you to take a couple more breaths before we close.
And when the time feels right for you,
You can gently wiggle at the fingertips and toes.
Maybe a full body stretch,
A little bit of movement into the body.
And then when you are ready,
You can open the eyes or lift your gaze,
Returning to your space.
Thank you so much for joining me.
I will leave you here today and I wish you a great day ahead.
