Welcome my dear.
This guided meditation is intended to help you cultivate calmness,
Peace and ease.
Just getting yourself settled.
You can be sitting or lying down.
As you get settled just place one hand on your belly and one hand on your chest.
Begin to feel chest rise and fall.
Begin to feel your belly rise and fall.
Breathing in and breathing out.
Breathing in and breathing out.
Just continue with your natural breath.
Feeling the air enter through your nostrils and then exit through your nostrils.
Continue to feel your breath.
On your next inhale feel your belly rise and then the ribs expand.
Finally lift the chest coming to the top of your breath below the throat and on the exhale breath leaves the chest ribs fall and belly contracts.
Just continue with this breath feeling all three parts of the breath and think to yourself belly ribs chest chest ribs belly and repeat this breath three more times!
And with your third exhale,
Begin to feel the breath as a wave coming up from your belly and rising to the top of the breath beneath the throat.
Hold this breath for two counts and then let it go in a wave from the chest out the belly.
Just continue with this wave-like breath,
Rolling in and up and counting to two and rolling out like the tide.
Feel the fluidity of the breath.
Feel the complete cycle of the breath.
Focus only on the breath.
Feel the complete cycle of the breath.
Feel the complete cycle of the breath.
And finish a final cycle of this breathing pattern.
And after the complete exhale,
Just return to your natural breathing rhythm.
Feel calmness in the breath.
Feel ease and steadiness.
And then when you're ready,
Gently blinking open your eyes,
Still feeling that calmness in your breath.
