So we're going to do a nice breathing relaxation meditation.
So make sure you're laying down,
Nice and comfortable on your back.
Loosen up,
You need to face,
Shoulders,
Fingers,
Legs,
Dropping the weight of the body completely.
And take a couple of full deep breaths.
And with each breath in,
Really oxygenating the body,
Expanding the whole body.
With each breath out,
Releasing,
Letting go.
With each breath out,
Releasing carbon dioxide,
But also kind of from the depths of your nervous system,
The depths of your mind,
Releasing something deeper.
And like this,
Just five more deep breaths.
Open up,
Loosen up.
And you can place your right hand on your belly and your left hand on your heart.
And start breathing towards your belly.
So that with the breath in,
You feel the belly expanding,
The sides expanding,
Kind of the lower back as well.
With the breath out,
You feel the belly falling back into the body again.
And like that,
Taking a couple of full breaths just into the body and try to breathe slow,
Conscious,
Calm,
Keeping the attention.
Breathing towards the lower abdominal area,
Feeling how it expands,
It opens up like a balloon with the breath in and how it empties with the breath out.
Keeping the awareness in that area.
Just taking three more deep breaths into that belly area and hold the breath in after each inhalation for a little while,
A couple of seconds,
Feeling that expansion.
After a couple of seconds,
You very slowly breathe out again,
Slowly breathing in.
And we're going to start expand the breath further into the body.
So this was like the foundation,
The breath.
And from there,
We can build the breath further up,
Also towards the middle part of the ribcage,
Towards the heart,
Towards the other hand.
So exhale completely,
Feel the belly pulling into the body,
Emptying,
And very slowly start to breathe towards the lower belly,
Feeling that area in the sides,
Expanding,
Then bring the breath further up,
Also towards the heart area,
The ribcage starts to expand a bit as well.
And when you fully inhale,
Slowly exhaling,
Emptying the ribcage,
Emptying the belly.
And again,
Nice breath in like that,
And keep breathing like this for a couple of nice moments,
Becoming aware of every little detail,
The smallest little details of how the breath flows in,
How it flows out.
Now we're going to bring the breath a bit further into the body,
Further up,
So that we can fully expand the lungs,
Each breath in and out.
But this time we can breathe even more slow,
And have maybe a little bit longer breaks in between the breath in and out.
Relax the face muscles,
Relax the eyebrows,
Happy,
Happy,
Nice relaxing exercise.
Exhale completely,
And slowly start to bring the breath towards the lowest parts of the belly,
The sides,
The lower back,
Further into the body,
Towards the sides of the ribs,
The heart area.
You can bring the air even further up,
Maybe the belly falls back into the body,
That is okay,
Let that happen.
But the full expansion of the upper part of the chest as well,
Hold the breath,
A very slow exhalation,
Releasing,
Letting go,
Nice and slow.
Breathe in again,
Slow breath in,
Stacking the breath from the bottom of the spine,
Towards the navel,
Towards the heart,
Towards the throat,
The crown of the head,
Expanding and releasing.
For the last five breaths,
Maybe even a little bit more slow,
Comfortably,
If it feels okay,
But notice that you can breathe in so slow that you hardly even notice how the breath flows in.
After a full inhalation,
You feel how the oxygen is being absorbed by the body.
The carbon dioxide is put out into the air in the lungs,
And then the breath out,
You release what you don't need,
Not just air,
But from the depths of your whole nervous system.
Releasing,
The last two deep breaths.
After your last exhalation,
Relax your breathing,
Let it happen,
Nice and calm.
Notice how the whole body is now more loose,
How the awareness is calm and sharp.
You can feel every little detail happening in the body.
You can feel the smallest sensations loosening up.
You you
