So when you feel ready,
You can either find a comfortable seat,
Seated on the floor,
Or if you would like,
You can also lie flat on your back for this meditation.
Wherever you are,
I just invite you now to close your eyes and just take some time to arrive into your space,
Into your practice,
And start to draw your attention inwards,
Shifting the awareness towards the breath,
As you start to deepen the breath,
Breathing in and out through the nose.
As you breathe in,
Feel the collarbones and the chest rise.
Feel the expansion of the ribs.
Feel the expansion of the belly.
And as you breathe out,
Allow the belly,
The ribs,
And the chest to sink back to centre.
Breathing in through the nose,
Chest,
Ribs,
Belly.
Breathing out,
Belly,
Ribs,
And chest.
It's really segmenting the three parts of the body here in our three-part breathing exercise.
If you would like to feel the movement of the abdomen,
You can place the hands on the side of the ribs.
Think of breathing into the hands as the fingers move away from each other.
Expanding chest,
Ribs,
Belly.
And breathing out,
Fingers move towards each other,
Belly,
Ribs,
Chest.
We'll do this for five more rounds,
So breathing in through the nose.
Find each part of the body.
And breathing out through the nose.
Breathing in through the nose.
And breathing out.
Inhale,
Chest,
Ribs,
Belly.
Exhale,
Belly,
Ribs,
Chest.
Two more rounds.
Breathing in.
And breathing out.
Last round,
Breathing in.
And breathing out.
Moving on to our box breath technique.
So we're breathing in for a count of four.
We hold the breath for a count of four.
We breathe out for a count of four.
We hold the breath at the bottom for a count of four.
So we'll do this together,
Breathing in through the nose.
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathing out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathing in,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Breathing out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Keep going and counting for yourself.
Five more rounds.
And as you breathe,
Feel that expansion.
Feel the breath retention.
Feel the let go and the release of the breath.
And feel the hold of the breath at the bottom.
Four more rounds,
Breathing in.
Hold.
Breathing out.
Breathing out.
Breathing out.
We do one more round,
Breathing in.
Hold.
And breathing out.
This time we breathe in for a count of four.
A count of six.
We hold for a count of seven.
Two,
Three,
Four,
Five,
Six,
Seven.
And we breathe out for a count of eight.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Breathe in for six.
Three,
Four,
Five,
Six.
Hold for seven.
Three,
Four,
Five,
Six,
Seven.
Out for eight.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In for six.
Keep counting for yourself.
Hold for seven.
Breath retention.
Out for eight.
In for six.
Hold for seven.
Out for eight.
Five more rounds.
Keep going.
Breathing in,
Expanding.
Hold breath retention for seven.
Out for eight.
Release.
In for six.
Five,
Six.
Hold for seven.
Two,
Three,
Four,
Five,
Six,
Seven.
Out for eight.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Three more rounds.
Breathing in for six.
Hold for seven.
Out for eight.
Last two rounds.
In for six.
Hold for seven.
Out for eight.
Last time.
In for six.
Hold for seven.
Two,
Three,
Four,
Five,
Six,
Seven.
Out for eight.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
And just allow this breath control to release.
Letting it go completely and dropping back into your natural rhythmic breathing pattern.
Maybe become aware and take note of how your breath feels different in the body.
How this is translated to the mental state,
The physical state.
The state of self.
Feeling more at ease.
Feeling the breath move freely through the body.
Feeling the mind settled.
Very slowly you can bring both hands to the lower part of the belly.
Just placing the hands on top of each other here.
Once again finding that connection of body to breath.
And then in your own time you can blink the eyes open.
Start to slowly come back into your space.
If you would like you can maybe take a gentle little stretch.
Move the head around.
Maybe reach the arms up.
