Begin in a comfortable and supported position or lying down in a cozy spot.
Bring one hand to the belly and one hand to the heart space.
Take deep breaths in through the nose.
Send the air out.
Deep breath in.
All the air out.
Deep breath in.
All the air out.
Deep breath in.
All the air out.
Keep that going.
Whatever pace your breathing finds,
That's perfect.
Feel your hand that's on your belly lift towards the ceiling.
Lift out in front of you as your belly rises with the air.
Feel the air in your chest widen into your rib cage.
Your hand lifting with that inhale.
Your hand dropping with the exhale.
Notice your body.
Notice where you're reaching into the ground,
What you're touching.
Notice your heart beating.
Notice your lungs.
We'll start with a statement of gratitude.
Whatever comes to mind,
The first thing that comes to mind,
Say that out loud.
Notice your body.
Notice your heart beating.
Whatever comes to mind,
The first thing that comes to mind,
Say that out loud.
And then three times,
Thank you,
Thank you,
Thank you.
Begin your three-part breath,
Breathing into the mouth,
Into the belly.
Breathing into the mouth,
Into the belly.
Into the mouth,
Into the chest.
Exhale.
Into the mouth,
Into the belly.
Into the mouth,
Into the chest.
Exhale.
Keep that breath going.
Whatever rhythm you find is perfect.
Allow any thoughts that are lingering,
Any thoughts that are floating around your head to simply be there.
Imagine that the breath is going over,
Around,
And through.
Allow your breath to enter the belly and enter the heart space.
With the feeling of a familiar friend,
The feeling of a loved one giving you an embrace.
Whether your breath is familiar to you,
Or this is a new introduction,
Continue to let the breath wander in and out.
Into the mouth,
Into the belly.
Into the mouth,
Into the heart space.
With an exhale.
With an exhale.
Know that even with short meditations,
Energetic mountains can be moved.
If you're feeling temperature change,
If you're feeling a little emotional,
Know that all of that is normal,
All of that is valid.
Into the mouth,
Into the belly.
Into the mouth,
Into the chest.
Big exhale.
Continue to breathe in your gratitude.
Allow worry,
Allow pressure,
Allow self-doubt to release,
If only for this moment,
If only for these next few breaths.
Let your body sink deeper in this held space.
Into your mouth,
Into your belly,
Into your mouth,
Into your heart.
Big exhale.
A few more rounds with this breath.
If you need to shake out your body,
If you need to air punch,
Kick the legs,
Go ahead and do it.
Just keep your breath going.
Maybe find a little more air in the low belly,
Waking up that intuition.
A little more air in the back of the rib cage.
Letting your heart space open,
Welcoming in love and grace for yourself.
Love and grace for those in your immediate circle.
Into the mouth,
Into the belly,
Into the mouth,
Into the heart.
Big exhale.
Maybe you're feeling a little tingliness in your body.
Almost a vibration.
As the energy starts to flow,
You can invite the breath deeper.
You can stay right here at this pace.
Just breathing in for this last minute with the active breath.
Release your active breathing.
Go back into that big breath in through the nose.
Big exhale through the mouth.
Big breath in to the nose.
Big breath out through the mouth.
Big breath in through the nose.
Big breath in through the nose.
Breath out through the mouth.
And allow stillness.
Allow time to reflect.
Slowly open your eyes.
Take in your space.
If there's a bright color around you,
Allow yourself to truly see it.
