This guided breath-centered meditation is designed to help you relax and increase feelings of connection and well-being.
Find a comfortable position to sit in.
If you are in a chair,
Place both feet on the floor and sit upright.
If sitting on the floor,
Place a cushion underneath your sit bones.
You might like to lean back against a wall for support.
Start by noticing that you are breathing.
Without changing or controlling the breath,
Simply notice that the air is traveling into your body and out of your body.
You might like to experiment by breathing in through the nose and then gently opening the lips and exhaling through the mouth.
Try breathing in through the nose and then releasing the exhale through the mouth.
Continue this,
Inhaling through the nose and letting go of the exhale through the mouth.
If it is comfortable now to breathe in through the nose and out through the nose,
Then do this.
Bring your awareness into your hands.
Touch the tip of the first finger to the tip of the thumb on both hands,
Creating a circuit connection between thumb and first finger.
Focus your attention on the sensation of the fingertips and thumbs connection.
Become aware of the movement of your breath in your body.
The inhale drawing in through your nose and throat,
Traveling down into the body and flowing back out through your throat and nose.
You may notice that your rib cage expands as you inhale and gently contracts with the breath out.
Expansion and contraction.
The breath creating a sense of spaciousness inside the body.
Notice where else in your body you might feel this sense of expansion and contraction.
When you're ready to take your next inhale,
Mentally and silently in your own mind,
Say the sound.
So S O.
So and as you breathe out silently in your own mind,
Recite the word hum H U M with each inhale,
Recite the sound.
So for the duration of the breath in and for each exhale,
Mentally recite the sound hum for the duration of the exhale.
Continue to silently repeat the sound.
So as you slowly inhale and the sound hum as you slowly exhale,
Continue to notice the expansion and contraction of the body as the breath comes in and then travels back out.
Going at your own pace,
Begin to focus more on your egg halation,
Allowing the exhalation and the sound of hum to gradually and gently become a little fuller and longer.
Continuing to recite the sound.
So on your inhale and making the hum on your exhale a little longer,
A little fuller.
When you feel ready,
Let go of the lengthening of the exhalation and then let go of repeating the sounds of so and hum.
So you are now breathing naturally,
Simply noticing the flow of the breast in the body.
Then move your attention back to the sensation of the fingertip and thumb tip where they touch and getting ready to complete the practice and move back into your day.
When you are ready,
You might like to open your eyes,
Gently stretch the body,
Moving however feels good to you.
This practice has now ended.
