Hi,
Welcome to this breath guided meditation practice today.
As we begin to focus on the power generated from our breath,
Breath is one of the fastest ways to access the nervous system and create change in our lives.
Our energy or prana rides on the breath.
Breath is a way to bring in new energy and space and transformation,
Changing our reality by using the breath,
Developing a relationship with conscious breathing.
It is a practice of coming home to ourselves and connecting with others around us,
Taking a moment to settle into a comfortable position,
Seated either on a chair or a cushion or maybe lying down,
Attending to your body and posture.
Hips are grounded on the seat with the spine and neck elongated,
Beginning to relax the shoulders.
Hands can be resting in the lap or on the thighs.
If you would like to bring an intention into your practice today,
I'm inviting you to do that now,
Closing down the eyes with a gaze at the back of the eyelids,
Attending to the points of contact,
Hips on the chair or the cushion beneath you,
Beginning to notice sensations as they arise in the body,
Physical sensations,
How they come and pass inside and outside the body at the surface of the skin.
Now shifting your focus to thoughts,
You might find it useful to imagine the mind as a sky and thoughts as clouds,
Simply being with the thoughts as objects.
Now shifting the attention to the breath,
Resting on the sensations of the body,
Breathing,
Physical sensations of breath,
Noticing where it is more comfortable for you to observe the breath at the nostril,
The chest,
Or the belly.
As best you can,
Attend to the breath at the belly,
Breathing in and breathing out,
Being with the breath moment by moment.
On your next breath,
Begin to inhale,
Seeing if you can create an equal length inhale and exhale,
Beginning with a count of four as you inhale through the nose,
Watching the breath as it travels down into the belly.
And on the exhale,
Following the breath,
Tracing it back to the tip of the nose.
As you inhale,
Breathing into the lower ribcage,
Expanding your breath,
Allowing the belly to rise and exhale,
Belly contracts into the lower spine,
Staying here for five more breaths.
Every inhale,
Creating more smoothness with the breath.
And on the exhale,
Hollowing out the belly,
Tracing the breath back up the spine to the tip of the nose.
Now releasing the breath,
Allowing it to return to its natural state.
Begin to envision a bright sphere of light at the tip of the nose.
On your next inhale,
Pull this light in to the center of the forehead,
Holding it there,
And exhale,
Releasing,
Letting it travel back outside the body.
Inhale,
Light rides on the breath,
Exhale,
Releasing,
Watching the light as it pulsates,
Leaving the body,
Pulling the light in on the inhale,
This time,
Leaving it in the middle of the forehead,
Allowing the light on the exhale to grow brighter.
Inhaling,
Light expands,
And exhale,
Light grows brighter.
Staying the breath,
Bringing your attention into the center of the light,
Holding your focus there in that space with full awareness and light sensation,
Noticing any vibration,
Sensation you may feel,
Staying here for the next few moments.
Coming back,
Take a nice deep breath,
Inhale,
And exhale out through the mouth,
Releasing,
Beginning to allow the eyes to flutter open.
Coming back into this present moment,
May you begin to radiate that energy you have created into the space surrounding you today.
May the light within you shine brightly today.
