Hello and welcome,
I'm Deborah and I'm here to gently guide you into a more relaxed state.
Get yourself comfortable,
Have a blanket at hand in case you begin to feel chilly.
Allow yourself to fidget and adjust until you feel settled.
Any silences during this meditation are intentional and I'll end the meditation with a little chime.
So let's begin by taking our awareness down to the belly.
Now feel it completely soften.
Just stay here and start to notice that the breath finds the belly.
Allow your breath to simply flow.
There's no need to direct it or to change it,
Just as it is.
When you feel ready,
Begin to take a slow,
Longer inhale.
Feel the belly and torso gently expanding and then just let it go like a beautiful sigh.
Let's repeat that twice more.
And now return to your natural rhythm,
Keeping your belly soft and relaxed.
Noticing the subtle sensations of your breath,
The rise and the fall,
Where you can feel it in your body.
Can you feel the breath in your back?
Can you feel your back gently expanding?
Continue to feel the flow of your breath,
The rise and the fall,
Just this.
Maybe you can feel a sense of peace emanating from within you.
And as your breath continues to flow effortlessly,
This sense of peace begins to spread and grow out from your heart into every part of your body,
Into every cell.
This sense of peace,
The gentleness of your breath are one.
They are connected.
There's no separation.
You are the breath.
You are peace.
Continue to follow your breath,
The cycle of your breath.
And as you come to the end of your exhale,
Allow a brief moment,
A gentle pause before you inhale and just rest your awareness here in this space.
Don't force or strain the breath.
Allow this space to open up and to feel that it's completely natural.
And we can return to this gap.
We can just be in this gap again and again.
Free from thought.
Even more peaceful.
Remember not to try.
Allow yourself just to be in that space at the end of each exhale.
Rest your awareness here.
Take yourself back now to the seamless breath.
Inhale to exhale.
Inhale to exhale and release the gap.
Be here with the effortless breath.
Notice how gentle and quiet the breath feels.
The body feels completely connected.
No separation between the body and the breath.
The face feels soft as does the body.
The breath feels gentle and easy.
When you feel ready to return to your body,
Whisper a silent thank you to yourself.
