Good morning and welcome to day four of our seven day morning meditation journey to help you start your day from a place of positive self-connection,
Inner peacefulness and personal power.
Please take a comfortable position.
You can either lie down if that feels best for you or take a seat and then close your eyes if you'd like and begin to settle in for our practice today,
Which will help you tap into the power of your breath.
Our breath is the link between our body and mind and it holds the power to draw us into the present moment where we can then access our truest self.
It also provides us with unlimited energy and oxygen and it can help us relax and let go of what no longer serves us.
As we increase our capacity to breathe deeply and freely,
We also increase our capacity for well-being on every level.
So,
To begin,
I'd like you to start observing the natural flow of your breath,
Noticing its rhythm,
Its pace,
Noticing your breath's depth,
And even its texture.
And you may notice that just by observing your breath,
It begins to change,
It begins to smooth out,
It begins to slow down.
And sometimes we even begin to feel a sense of peacefulness emerging just by noticing our natural breath.
Now bring your attention to the tip of your nose and begin to feel your breath here,
Feeling how it flows in and out through your nostrils.
And as you do,
Let your whole face relax.
Relax the inside of your nasal passages and even your sinuses.
And as you feel your nose and the area around your nose relaxing,
Notice if your breath begins to feel a bit more expanded.
Maybe you can even feel the temperature of your breath as it flows in and then as it flows out.
See if you can sense if the air is flowing in more through the left or through the right nostril.
Now from the tip of your nose,
Begin to follow the flow of breath down into the body.
See if you can feel it moving through the back of your throat and then down into the base of your lungs.
Breathing in and down into your lungs and then breathing out and following the flow of air in reverse,
Sensing it move through your throat and up and out through your nose.
Repeat this a few more times,
Just breathing in slowly,
Feeling the breath traveling in through your nose and down into your lungs and then breathing out and following the flow of breath out of the lungs,
Through the throat and out through the nose.
To increase your capacity to breathe fully,
Relax your jaw and let your shoulders drop away from your ears and connect more deeply to the expansion of your inhalation and the release that comes through your exhalation.
Now let's go a little bit deeper.
Right beneath your ribcage and your heart and lungs,
There is a muscle called your diaphragm.
Tune into this muscle now.
You can imagine it like a floor for your ribcage,
Heart and lungs.
And as you breathe in and out,
See if you can actually sense your diaphragm moving up and down.
And then lastly,
As you inhale,
As your diaphragm presses down,
See if you can feel your belly expanding outward.
And as you exhale,
The diaphragm lifts back up towards the ribcage and your belly relaxes and releases.
Let's repeat this several more times.
Breathing in,
Sensing your belly expanding.
And breathing out,
Sensing your belly softening and relaxing.
Staying relaxed in your body.
Allowing the capacity of your breath to increase.
And feeling an emerging peacefulness arising from deep within you.
Now let's put this all together.
So I want you to exhale all the air from your lungs.
And then breathe in and feel the breath flowing in through the nose,
Down through the throat,
Into your lungs,
And feel the belly expand.
And then breathing out,
The belly softens.
The air releases from the lungs,
Flowing up and out through the nose.
Again,
Breathe in through the nose,
Draw that breath down deep into your lungs,
And feel the belly expand.
And breathe out,
Feel the belly release,
And the lungs soften,
And the air flows out through the nose.
We're going to continue breathing in this rhythmic way.
And if you feel comfortable following your breath like this,
You can take it a little bit deeper by adding on what's called one-to-one breathing.
This is when you inhale and exhale for equal amounts.
I'll guide you through a couple rounds.
So again,
Breathe all the air out of your lungs.
And then breathing in for 3,
2,
1.
And breathing out for 3,
2,
1.
Breathing in for 3,
2,
1.
And breathing out for 3,
2,
1.
Repeat that a few more times on your own.
Nice work.
You can let go of counting your breaths,
And let your breath return to its own natural rhythm.
And then just notice the effects.
Do you feel calmer?
Do you feel energized?
Does your mind seem quiet and at ease?
How has focusing on your breath for a few minutes shifted your inner state of being?
We'll seal in this beautiful connection with the breath by resting both hands right over your heart.
Take a moment to extend silent gratitude to the breath for providing us with life.
Take one last deep breath in through the nose,
And hold it for a moment at the top.
And then sigh it out through an open mouth,
Feeling any last little bit of stress or tension releasing.
As you move out into the rest of your day,
May you carry this sense of calmness and this deeper awareness of your breath with you.
And remember,
You can practice this simple breathing technique anytime,
Anywhere,
When you want to reconnect with yourself and regain a sense of inner peace and focus.
Have a beautiful rest of your day.
