It's a new day.
It's a new year because every day your 365 days reset.
Welcome to this breath meditation to help you embrace change.
Start by noticing how your breath is moving in this moment.
Notice its quality,
Texture,
Its pace,
Moving slow or fast.
Smooth,
Rough,
Short,
Wide.
Just notice.
Notice how that noticing may even already have inspired some change in the way that you are breathing.
Notice how preparing your body to breathe consciously may inspire some other subtle shifts and adjustments.
Notice if your body is rearranging itself in any way.
You're shifting your weight,
Perhaps adjusting your spine.
Maybe lengthening it up just a bit to prepare,
Create a clear channel for your breath to move through.
Notice these minor adjustments.
Maybe it's fixing your clothes,
Brushing hair out of the way.
Bring your attention down to your feet.
Ground into the place where they contact what's beneath them.
Feel that connection to the ground.
And then turn your attention back to your breath.
Notice how is it showing up now.
Give yourself the space to really explore how you're showing up right now.
Where does your breath present itself?
Now easing in slowly into a conscious,
Deliberate breath pattern.
Inhale for the count of 5,
4,
3,
2,
1.
Exhale for the count 5,
4,
3,
2,
1.
Pick it up.
3,
2,
1.
Let it go.
3,
2,
1.
Keep it going.
Breath in.
Fill all the way up.
Exhale.
Empty all of that stale air out.
Breathe in.
3,
2,
1.
Breathe out.
3,
2,
1.
Keep this rhythm going.
Breathe in.
Breathe out.
Take a breath in.
Let it go all the way out.
Inhale for 3,
2,
1.
Exhale for 3,
2,
1.
Let that pattern go.
Just let it melt away.
Now breathe in.
Imagine this colorful light coming in,
Traveling in through your nose,
Down and through your esophagus,
Into your lungs.
Filling up,
Collecting that space of your chest.
And then breathe out.
Imagine it traveling all the way throughout your body,
Filling you up.
Breathe in.
More light colored energy comes into your body,
Pooling and collecting your heart space.
Breathe out.
See it saturating your entire body.
Breathe in.
Breathe out.
Just soaking it in,
Feeling your body fill with this color.
Breathe in.
Draw in a little bit more from the outside.
Breathe out.
Feel all the cells in your body becoming fully saturated.
Breathe in.
This time,
Pause at the top.
Feel what it feels like to be full of this air and this color,
This light energy.
When you think that you filled all the way up,
Sip in a little more air through your nose.
A few more sniffs in.
Hold.
Exhale,
Release slowly through your nose.
Let your chest deflate first.
Then your ribs,
Knitting in,
Slowly softening into your belly,
Rounding through your shoulders.
Take another breath in.
Fill yourself back up with life.
Vitality is life force,
Vibrant energy,
Holding at the top.
Take another little sip and expand your lungs 360 degrees.
Breathe out so slow.
Let your collarbones come down.
Let your chest close,
Belly soften.
Inhale.
Fill all the way up from your belly to your ribs to your chest,
Up through your throat,
Maybe even up to the top of your head.
Fullest,
Biggest breath you've taken all day.
Pause here and then soften.
Stay full.
Feel into the end of this breath.
Exhale.
Complete the cycle.
Pause when you reach the bottom of your exhale.
If at any point you take a recovery breath,
You're welcome to just meet us back here,
The bottom of your exhale.
Release what has passed.
Welcome what is here.
Feel your feet on the ground.
Feel the top of your head.
Feel the space above you and below you.
Let this be intuitive.
And when you're ready,
Take your next breath in.
Begin again.
Pause briefly at the top.
Soften everything around your lungs,
Your heart.
Soften your shoulders.
Exhale,
Find a slow drain.
Next inhale,
Take a big gulp of air in through your mouth.
Exhale,
Let it fall out.
Big breath in like that.
Exhale,
Drop it out through your mouth.
One more.
Inhale.
Exhale,
Just let it go.
Notice what you feel in your body right now,
Where you feel it.
Let your breath start to do its own thing.
Let your body pick back up,
Breathing for you.
Let your mind rest.
Pause here for a few moments before you return to the rest of your day.
Notice where your mind is right now.
Is it digging something back up from the past?
Or rehearsing time traveling out,
Taking some future action?
Notice that your body is still here.
Bring one hand to rest on your heart.
Take your next breath all the way up into your heart space,
Into your hand.
Let it go.
Keep breathing here with your hand,
Holding your heart,
Holding your breath for as long as you need.
Each breath is a reminder that everything changes.
And what if that were the good news?
If you took the same breath again and again,
You wouldn't be getting refreshed.
There would be no new source of oxygen coming in,
Fresh energy filling you up.
And there would be no letting go.
You become so full,
Holding every experience you've ever had.
What if the good news is that every single breath cycle is both an ending and a new beginning?
Thank you so much for sharing your breath practice with me.
Notice what's changed in the past 16 minutes for you.
This concludes our time together.
Thank you.
I love you.
