Welcome to today's meditation.
Today we'll be focusing on our breathing and working on expanding our breathing down into our belly so that we can engage the parasympathetic nervous system and really allow ourselves to relax deeply.
We want to do this with some ease and without forcing.
So I encourage you to allow yourself to be where you are as you begin.
And as we move through our meditation,
Allowing yourself to soften and release as it feels comfortable.
So let's find our comfortable seat,
Extending the spine up tall,
Shoulders back and down.
Let's begin with rubbing the palms of our hands together,
Bringing focus and energy into the palms.
And then we'll take the fingertips and gently brush them across the forehead,
Temples and cheeks,
Brushing away any worries or expectations.
And bringing your fingertips to your eyes,
Palms to your cheeks,
Turning your attention inward.
Take a couple of deep cleansing breaths.
When you're ready,
You can gently float your hands down.
As you inhale,
Lifting the crown of your head toward the sky.
And as you exhale,
Allowing your sitting bones to sink into your seat,
Letting go gently where you can through the legs and shoulders,
Allowing your seat to support you.
Now,
Without changing anything,
I invite you to just notice the current quality of your breath.
Is it short or long,
Shallow or deep?
Sometimes it can be helpful to place our hands on our body to notice our breathing.
So if you'd like,
You're welcome to bring one hand to your heart and one hand to your belly.
Just noticing where you feel the rise and the fall of the mouth,
Letting go of any judgment about where you should be,
Allowing yourself to be just as you are in this moment.
Now I invite you if it feels comfortable with your next inhaling breath to intentionally expand your belly.
And as you exhale,
Draw the belly toward the back,
Following your body's rhythm,
Expanding on the inhale,
Contracting on the exhale.
Now,
As you come to your next inhaling breath,
I invite you to expand the belly and gently open your ribs,
Releasing them as the breath expands,
Reaching them out to the sides.
As you exhale,
Contract your belly and relax the ribs.
Inhale expanding the belly and opening the ribs.
Exhale contracting the belly and relaxing the ribs.
Continue following your body's rhythm,
Expanding and opening,
Contracting and relaxing.
With your next inhaling breath,
I invite you to expand your belly,
Open your ribs and lift your chest,
Creating space for your heart.
And as you exhale,
Contract the belly,
Relax the ribs and lower the chest.
Inhale,
Expand,
Open and lift.
Exhale,
Contract,
Relax and lower.
Continue this full deep breath,
Expanding your lungs in all directions with each inhale.
Completely releasing the breath with each exhale.
Allow the breath to flow gently in and out with ease.
Now I invite you to gently return to your natural breath,
Noticing any changes since the beginning of the practice.
Also noticing any changes in your mind or body.
Take a deep breath in and out,
Gently bringing your awareness back to the space where you are.
Thank you for taking this time for yourself today.
