Welcome,
My name is Shanae and I will be guiding you on this mindful breath meditation.
You can meet me in a comfortable position seated or lying in Shavasana.
Coming to a position that is most comfortable for you as we settle into this place of complete relaxation.
For this practice,
There's nothing that you need to do.
We know into the knowing that there's nowhere that you have to be except exactly where you are.
By connecting to our breath,
It creates a deeper connection within ourselves.
It also serves as an anchor or a landing pad throughout your meditation practice.
So even when our mind begins to wander or we meet ourselves at those moments of chaos or uncertainty,
We can always choose to return to the breath as our space of equanimity.
So just allowing for the acceptance of what is.
And with each breath,
You release a little more resistance along your path.
I invite you to bring in your awareness to your entire physical bodies,
From the crown of your head to the tips of your toes.
Just observing and simply letting go.
Maybe starting to relax in the areas of obvious tension in the body.
Melting your shoulders away from your ears.
Softening your hands in the space between each finger.
Maybe observing the center of your palm.
Notice any sensations.
Observing the breath as it fills up your upper chest,
Your ribs,
Your belly.
Are you holding on to any tension in the hips,
The legs,
Down to the soles of your feet?
Releasing any tension in the face,
The muscles around your eyes,
The jaw.
Maybe creating a slight smile.
Just honoring your presence.
Maybe you observe this kind of breathing aspect,
This in and out flow,
The changes in each breath.
When you notice your mind starting to wander,
You can always choose to bring your awareness back to your breath.
Now as you notice the breath flowing through your nostrils,
Filling up your clavicle,
Your ribcage,
The belly.
And as you exhale,
Your belly naturally contracts,
Drawing inward.
Your ribcage becomes soft.
And your clavicle naturally relaxes.
So observing if your breath is short or rapid,
If you naturally breathe long and expansive breath,
Without any judgment,
Just allowing for the acceptance of what is in this very moment.
When you notice those areas of tension,
Can you breathe into those spaces?
Maybe releasing a little more resistance on each exhalation.
As we hold space for simply what is.
We start to bring our awareness to the breath.
This natural in and out flow of your inhalations and exhalations.
This expansion and contraction of the belly.
We'll bring our awareness to the center.
Our navel center will serve as our place of equanimity.
As we take a long and slow breath in,
Our belly will naturally expand.
And as we take a long and slow breath out,
Our belly will naturally contract.
And maybe you start to notice the pause in between each breath.
And we'll start to count the pause between each breath.
As we breathe a slow and long breath in,
Belly expands for one.
Long slow breath out,
Belly contracts.
Pause.
Two.
Belly expands,
Long slow breath in.
Exhale,
Long slow breath out,
Belly naturally contracts.
And pause.
Three.
Inhale,
Slow breath in,
Belly naturally expands.
Exhale,
Long and slow breath out,
Belly naturally contracts.
Pause.
Four.
Inhale,
Slow and long breath in,
Belly naturally expands.
Exhale,
Slow breath out,
Belly naturally contracts.
Pause.
Five.
Inhale,
Belly expands.
Exhale,
Belly contracts.
Pause.
Six.
Inhale,
Belly expands,
Long and slow breath in.
Exhale,
Long breath out,
Belly naturally contracts.
Pause.
Seven.
Inhale,
Belly expands,
Slow breath in.
Exhale,
Slow breath out.
Pause.
Eight.
Inhale,
Belly expands,
Long breath in.
Exhale,
Long breath out.
Pause.
Nine.
Inhale,
Long breath in,
Belly expands.
Exhale,
Long breath out,
Belly contracts.
Pause.
Ten.
Last one.
Inhale,
Slow and deep breath in,
Belly really expands,
Side body expands,
The spine expands.
Exhale,
Letting it all go.
And pause.
Releasing control of your breath as you allow yourself just to land exactly where you are.
Observing how it feels to be present,
To be conscious with each breath,
Without needing to control or manipulate your experience.
Just allowing for the acceptance of what is.
The breath serves as great potential for healing,
Healing the body,
Healing the body,
Healing the body as it allows us to connect with the most subtle aspects of ourselves.
And as we continue to discover our own true experience,
We'll always have the breath to serve as an anchor,
Even in the midst of uncertainty or chaos.
Collectively,
We'll take one breath together.
Wherever you are,
We'll inhale through our nostrils and exhale out of the mouth as we audibly make the sound,
Ah,
Together.
Inhale,
Belly expands,
Big breath in.
Exhale out of the mouth,
Ah.
You can bring your prayer hands at your heart center to me.
As you bow to this experience,
I honor and see the light that is within me.
It's the same light that is within you.
Namaskar.
Namaskar.
