Hi there,
My name is Joey and this is a brief meditation that focuses on a simple breath awareness.
So this is a great meditation if you're new to meditation.
It's also a good one to come back to time and time again.
Just a simple way of observing,
Of slowing down,
And noticing all of the small movements happening within you.
So find yourself in a comfortable seat or maybe you'd prefer to lie down.
If you're lying down then maybe you have a pillow or a blanket supporting your head.
If you're seated try to find a nice tall spine but still a little bit relaxed and get yourself nice and comfortable.
And maybe let the eyes settle closed and we'll start by taking a deep breath into the belly.
So fill all the way up,
Belly and then the ribs and the chest.
Take a little pause at the top and then let that go.
And we'll do that again.
Take a deep breath into the belly,
Fill all the way up,
Belly,
Ribs,
Chest,
And a little pause at the top.
And then open the mouth and sigh it out.
Let your body soften and settle.
And then taking one more deep breath in here,
Fill all the way up to the top.
Make this breath even deeper than the one before it.
A little pause at the top and then let it go.
Now if possible sealing your lips,
Just allowing your breath to settle back into its natural rhythm.
Starting to become aware of your inhales and your exhales.
Start to observe how your body expands and contracts when you breathe in and out.
Notice where your body expands and contracts.
Maybe it's the belly,
Maybe it's the chest.
Notice the speed of your breath.
Maybe it's a little bit faster right now,
Maybe it's moving pretty slowly.
Notice the sound of your breath if any.
And there's no judgment here either way.
No matter how you're breathing,
No matter how it sounds,
No matter how fast it is or how slow it is,
There's absolutely no judgment.
It just is what it is.
Start to get curious about your breath.
Start to question,
Search,
And explore throughout your body how is your breath affecting your body right now.
And maybe you can even find a little bit of enjoyment or appreciation for each inhale and each exhale.
And over time your mind may start to wander and if it does that's okay.
That's what your brain was designed to do,
Was to think thoughts.
Whenever you notice those thoughts,
Acknowledge them.
Give them a little bit of attention just like you would watch a cloud as it drifts across the sky.
And then just as you would watch a cloud drift across the sky,
Let that thought go.
Without judgment,
Without criticism,
Draw your attention back to your breath.
Coming back to that in and out,
The push and the pull,
The expansion,
The contraction,
Taking in and giving back.
And maybe take a moment to thank your breath for the life that it gives you,
For the energy that it gives you.
And as we close this meditation,
We'll take a deep breath into the belly once more,
A little pause at the top again,
And then open your mouth and let it go.
Start to bring movement back into your fingers and toes and flutter the eyes open as you're ready.
Or maybe stay here and enjoy your breath for just a little bit longer.
Thank yourself for spending this time with yourself to just breathe,
To stop your busy life,
And to slow things down a bit.
I thank you for practicing with me today and I hope that you have a wonderful rest of your day.
And I'll see you next time.
