As we start this meditation where we are focusing on our breath,
I want for you to begin by finding a comfortable position that can be sitting down or lying down,
Wherever you can feel grounded and at ease.
I want to invite you to close your eyes or take a soft gaze.
Like a balloon,
I want for you to inhale and fill up your lungs.
Hold your breath at the top for one,
Two and let the air out through your mouth.
We'll do that one more time like a balloon.
Inhale and fill up your lungs.
Hold your breath at the top for one,
Two,
Exhale through your mouth.
Now return to your normal breath.
As your mind is focusing on the sound of your breath,
We're going to take a body scan,
Starting at the top of our head and ending at the soles of our feet.
Soften the forehead and the eyebrows.
Release your tongue from the roof of your mouth.
Unclench your teeth and jaws.
Relax your shoulders from your ears.
Feel your belly rise and fall.
Soften your legs.
Relax your toes.
Continue to scan your body from head to toe and find anywhere where you can relax,
Just even a little bit more.
Let your breath breathe itself.
As we practice equal breathing,
We are going to inhale and exhale through your nose.
Exhale for five counts.
We're going to start by inhaling two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Last round,
Inhale two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Let your breath be easy and allow for your breath to guide and be the foundation of your meditation.
We will do one more breathing exercise where we will focus on inhaling.
Inhaling through your left nostril and exhaling through your right nostril.
We're going to start by inhaling only through our left nostril,
Exhaling throughout our right nostril,
Continuing that circle of inhaling through your left nostril,
Exhaling through your right nostril.
If you feel yourself having trouble inhaling and exhaling only through one nostril,
I want for you to take your right hand and close off your right nostril with the thumb of your right hand and inhale through your left nostril and then close off your left nostril with your middle finger and exhale through your right nostril.
Just keep doing that by closing off your right nostril,
Inhaling through your left nostril,
Closing off your left nostril,
And exhaling through your right nostril.
When we breathe through our left nostril,
We activate the right hemisphere of our brain that is responsible for present moment awareness,
Compassion,
Creativity,
And how we place ourselves in the present and our future.
I want for you to return to your normal breath.
As we bring this meditation to a close,
I want for you to start awakening your body by gently wiggling your fingers and your toes and allowing for yourself to come back into your space slowly and gently.
Open your eyes and know that you are allowed to take time to yourself to recharge your mind and body.
