Breathing Meditation
by Liora Brunn
Breathing gives access to replacing the way the synapses of your brain have grooved and engrained, allowing you to release old, often prejudicial, or limiting beliefs with those that provide strength and love. Take this time to breathe.
Transcript
So get yourself situated physically in a way that your body is either sitting or lying down either way,
But that you are completely comfortable.
Let go.
Notice where in your body you're holding any tension and let it go.
Allow your body to rest on fully cushioned by the support that it has.
Do you have any tension in your neck or shoulders or upper arms anywhere in your upper back?
Just let that go.
Let your head flop either down or back,
Maybe a little to the side.
Whatever is comfortable inside your body,
Trust the support that you have.
Notice if you need more support.
Do you need another pillow or two?
Let go again.
Notice if you have any tension held in your face.
Are you trying to have a chiseled jawline or is there any tension around your eyes or between your eyebrows or your temples,
Your forehead,
Up at your hairline,
Maybe the very top of your head and literally the skin,
Little muscles up there at the top of your skull.
Just let that go.
Anything back here I can feel somebody that's like these two corner points at the top of the skull.
Just let that go.
Now go down the middle.
The middle of your back is your spine and there are muscles that go down either side of your spine.
Let those muscles go.
Let them go.
And underneath your shoulder blades,
Those muscles go.
Behind your armpits,
Let it go.
Upper arms,
Forearms,
Hands,
Wrists,
Hands and fingers.
Begin to feel yourself as if you had no bone structure.
Just let it all go,
Flopping completely.
Loose,
Liquidy muscles and the weight of your skeleton completely supported.
Let go.
You are supported.
You don't have to hold on right now at all.
If a tiger came in our midst and you needed to defend yourself,
You could do that.
You are not going to lose your amygdala altogether.
Right now you don't need it.
Just let go.
In the middle of your back and the base of your spine and around the sacral plates,
Your hips and the middle of your body,
All of your organs and the muscles around your organs.
Just let the weight of everything go.
Let it go.
You will neither gain weight nor lose weight during this meditation.
Just let go.
Allow yourself to feel like a blob.
Let all of your stomach muscles go.
In this moment right now,
There is literally nothing to hold on for or against.
Just release everything.
Let it relax.
Let your body be a blob.
Let your butt sink and your hips,
Thighs,
Knees,
Calves,
Shins,
Ankles,
Feet and toes.
Just let all of it relax.
Let go.
And as you let go now,
Just take a breath,
Nothing forced,
Nice and easy.
And put only a wee bit of attention to your body.
Breathing fully,
Down,
Sides,
Back,
Filling up from there.
And realize how amazingly easy that is.
And feel the spaces that open up in your body as a result.
And enjoy that and let go just a little bit more.
As you breathe,
Consciously breathe in pure white light and just let go.
Consciously surround yourself with pure white light and just let go.
You bring into your consciousness number nine and just feel yourself relaxing,
Letting go and just going deeper and deeper.
Eight.
Deeper.
Seven.
Eight.
Deeper.
Six.
Deeper.
And deeper.
Five.
Deeper.
Four.
Deeper.
Three.
Deeper.
And deeper.
Two.
Three.
Deeper.
One.
Deeper.
Bring to mind the word justice.
There is so much call for justice.
Economically,
Socially,
Politically,
In the age of pandemic,
Medically.
Breathe in the word justice.
Full breath in,
Full breath out.
Justice has in it evenness.
Breathe in evenness.
Into you.
For you.
Breathe evenness out,
Out into the world.
Around and through the whole world.
Justice has in it fair treatment.
Breathe fair treatment in you to and for yourself.
Treating yourself fairly and honestly.
Breathing out around the world,
Through the world and for the world fair treatment.
Justice has honesty.
Breathe honesty in for yourself.
Neither falsely accusing nor falsely pumping up you.
Just a kind of impartiality witness.
And breathing that kind of honesty out into and for and around the world.
Justice above all is really a matter of integrity.
Making whole in Hebrew,
Shalom,
Shalem.
In Arabic,
Salaam.
Breathing that integrity in for you,
The wholeness of you,
With none of your parts missing,
Just exactly as you are.
Even when you wish you were other ways,
You really are home,
As you are right now.
And breathing that integrity out into,
Around and through and for the world.
Along with justice,
Justice cannot exist without mercy.
Breathe mercy in.
Filling yourself with mercy.
Breathe mercy out.
Filling our world with mercy.
Mercy consists of grace.
Breathe grace in to you,
For you.
Filling yourself with grace.
You so richly deserve to be filled with that which you are,
Grace.
And breathe grace out.
Providing grace into,
Around and for our beloved world and everyone thereof.
Grace has a sense of humanity.
Breathe the humanness in.
All of our foibles and missteps and all of our gloriousness,
We are after all just human.
And breathe that humanity out,
Providing the space and the joy for humanness to be what it is,
Everywhere for everyone.
Breathing in tenderness,
Mercy is made up of incredible tenderness.
Allowing yourself to be tender with yourself,
For yourself.
And breathing tenderness out,
For yourself,
For others,
For the world.
Filling the world and all others with tenderness.
And mercy is always a blessing.
Breathing blessing in,
For you are a blessing.
Your being is a blessing.
And who you are provides blessing to and for yourself.
Breathing blessing out,
Providing blessing into the world,
For the world,
Our earth and all of its inhabitants.
Human,
All of life,
All of everythingness.
Ultimately,
This is love.
And so breathe love in.
Love in yourself,
For yourself,
To yourself,
Loving you.
Actively being love for you.
And breathe love out.
Providing love,
Giving to the world,
Granting love everywhere,
In everything and everyone.
For no reason whatsoever,
Just because you are love and love is.
Breathing cherishing in,
Cherishing yourself,
Your precious,
Frankly amazing self.
And breathing cherishing out,
To and for all that is.
Breathing,
Treasuring yourself in,
You are valuable beyond measure.
And you know that.
Treasuring you,
Even when you doubt it,
Somewhere in you,
You know that you are a treasure.
And breathing that out to the world and everything and everyone on and in the world.
Treasuring it all.
Love includes honoring.
Honoring yourself,
Breathe that in.
Honoring you.
Breathing,
Doing,
Speaking and being,
Honoring you.
And breathe out to the world,
Honoring all others,
Things and people.
All of it is sacred.
And deserving and worthy of respect.
Breathing respect in,
Respecting yourself.
You deserve that,
Literally just because you are.
Nothing to do,
Nothing to prove,
You are already worthy of that.
Respect.
And breathing respect out to all that is and everyone who is,
Was and will be.
And one more breath.
Breathing in delight.
Allowing yourself to be in the delight of your own literally adorable self.
Allowing yourself to be in the delight of you.
And breathing delight out as you appreciate in delight,
Providing to the world the light itself for itself.
Filling the world with delight.
Everything in the earth,
On the earth,
Of the earth,
All people,
All things,
All life itself.
Delight in it all.
And allow yourself to bring yourself back into consciousness as I count up from one to nine.
Allowing your consciousness to rise from level to level with the numbers.
One,
Two,
Three.
Let your conscious mind start to arise.
Four,
Five,
Six.
Begin to feel yourself in your body.
Feel what your body feels like.
Be aware of the air in you and the air around you.
Seven,
Eight,
Nine.
Gently open your eyes and allow yourself to be present in your body and in the room that you are in.
Gently open your eyes and allow yourself to be present in your body.
Live and hear and now.
And simply feel what you feel.
