Welcome to this breathing meditation for positivity and self-kindness.
Start by taking a comfortable seat on the ground if you can.
Try and find a nice long spine.
So if you notice that you tend to slouch,
Sit on the edge of a cushion or on the edge of a rolled up blanket so that your pelvis is tilted forward and you're able to sit up even just a little bit taller.
Bring the hands onto the knees,
Palms facing upwards and close or lower the eyes.
We'll begin by taking three releasing breaths.
So we'll be inhaling through the nose and sighing out the mouth.
So start by exhaling everything out,
Then take a big breath in through the nose and take a big noisy sigh out.
Again,
Take another big breath in and another big sigh out.
One last time,
Take your biggest breath in and breath out.
Taking some normal breaths here,
Softening into the jaw,
The forehead and start to scan over your body from head to toe,
Noticing any areas of tightness or tension and breathe into those spaces to allow the body to grow heavier and more relaxed.
So just taking a moment to notice how the mind feels here as well.
So notice if you feel like you're being pulled in different directions,
The mind feels busy,
That's fine,
That's normal.
Just try and notice when every time your mind wanders off and try and bring the attention back onto the present moment,
Refocusing onto yourself.
So start now to notice how the mind feels.
Does it feel busy?
Does it feel calm?
We're not trying to analyse what comes up,
We're simply observing how we feel here.
Then letting go of whatever's there and we're now going to bring ourselves onto a breath practice to focus the mind a little bit further.
We'll be inhaling through the nose for the count of four and exhaling out for the count of eight through the mouth.
So we'll be pursing the lips like we're blowing out through a straw.
If at any point the count doesn't feel good for you,
Feel free to just change the count or take simple breaths in and out the nose or in through the nose and out through the mouth,
Nice and slow instead.
So we'll exhale everything out first of all,
Emptying the lungs,
Then inhale two,
Three,
Four,
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Take a big inhale in through the nose and take a big sigh out.
Take a few normal breaths here in and out through the nose.
Notice how the mind feels,
Whether you feel more focused,
More calm.
Maybe you don't and that's okay as well,
But just noticing how the mind feels now.
We're now going to bring in an intention to start showing ourselves some more kindness,
To start talking nicer to ourselves.
So as you next breathe in,
Say in your mind,
I am worthy.
And as you breathe out,
Either through the nose or out through the mouth,
Say in your mind,
I let go of self-doubt.
Breathing in,
I am worthy.
Breathing out,
I let go of self-doubt.
Breathing in,
I am worthy.
Breathing out,
I let go of self-doubt.
Breathing in,
I am worthy.
Breathing out,
I let go of self-doubt.
Breathing in,
I am worthy.
Breathing out,
I let go of self-doubt.
Keep repeating this to yourself,
Saying it in your mind,
And really trying to notice how the words feel in your mind,
In your body,
As you're saying them to yourself.
So really trying to feel the words as you repeat them.
If it feels good to add some movement in as you breathe,
Then move.
Feel free to move,
Either whether it's just little movements with the spine,
With the back,
With the head.
If it feels like you feel the words in your body,
Then start to move the body.
If it doesn't feel good to move,
If it doesn't feel natural to move,
Then don't,
That's fine,
Just stay seated as you are.
But just know that there's no restrictions on you here,
So you find and move and breathe as feels best for you,
Whilst repeating those affirmations.
Breathing in,
I am worthy.
Breathing out,
I let go of self-doubt.
Breathing in,
I am worthy.
Breathing out,
I let go of self-doubt.
Letting go of the mantra here,
And simply just sitting for a moment.
Hear the pause,
The space between my sentences.
Enjoy the quiet,
The calm.
Soak in this sacred time you have created for yourself,
Because you have decided you are enough.
You are worthy,
And you are a beautiful human exactly as you are.
Take another slow breath in through the nose,
And a releasing breath out.
Take another breath in,
And a big breath out.
One last time,
Biggest breath in,
And your biggest breath out.
Begin to rub the palms of the hands together,
Feeling your hands against one another,
Building some heat,
And then gently place your hands over your eyes,
Feeling the heat of the hands against your skin.
Begin to slowly open your eyes,
Blinking in the light through your fingers,
Looking around between the gaps of your fingers,
Absorbing your space,
Your home.
Let a smile come across your face.
Bring both hands onto your heart,
Take one final breath in,
And one final breath out.
Thank you for joining me today.
Have a great rest of your day.
