Welcome to Meditation Rocks!
I'm Lucy.
So this practice is a very simple flow-based breath meditation.
So go and get yourself somewhere comfortable and I'll be right back.
So what we're going to be doing is visualising a line,
A little bit like a heartbeat or a brainwave,
Which is going up and down as we breathe in and out.
So let's get ourselves into position,
Sitting or lying down.
This is a very simple grounding meditation just to get you into the moment so it can be done at any time of the day.
So if you're sitting just make sure your feet are flat on the floor,
Legs uncrossed.
Working your way up through the body,
Finding your sit bones nice,
Comfortable seat,
Feeling supported.
Drawing up through the spine,
Taking a nice active posture.
And giving the shoulders a little roll around if that feels good and drawing the shoulders down away from the ears.
Bringing your hands down onto your lap or to your knees and close your eyes or soften your gaze.
And taking these first few moments just settle down,
Just feeling the weight of the body just resting here.
Taking a moment to be still.
Taking a moment for yourself.
So checking in with those four key points on the body,
The feet to ground us,
The sit bones to feel that support that you have,
The hands to feel that connection with your own body.
And finally the breath.
So feel your breath come and go.
We're not looking to change anything about the breath.
Just have that moment of observation and checking in with yourself.
And taking a moment just to lengthen the breath just a little.
And let's take three deep breaths together,
Breathing in through the nose and out through the mouth.
And two more.
And then when you're ready just close your mouth and start to breathe in and out through the nose.
And this is the Yuzhayi breath.
And Yuzhayi means victorious.
So just taking a moment to celebrate the victory of just being here for yourself.
And the Yuzhayi breath is also a balancing breath.
So we try and balance the length of the inhale and the exhale.
If your mind is busy you could count as you breathe in and then count down as you breathe out.
Trying to find that sense of balance.
And it doesn't matter if the length of the breath changes from breath to breath.
If you can just try and balance the breath in with the breath out.
Taking each breath as a unique moment in time.
So for our practice of flow,
I'd like you now to try and visualise a line going up and down.
Almost like a heartbeat or brainwave.
Almost like you're riding the wave of your breath.
As you breathe in the line goes up to a point.
And as you breathe out the line comes down to a point.
So just take a minute now just being here with your breath in the moment allowing yourself to go with the flow of your breath.
Just notice how each breath is unique.
Take a moment to feel the sensations,
The temperature of the breath as you breathe in and out.
The movement within the body.
Your breath is all you need.
Constant companion and guide.
Breathing in and breathing out.
And you can say to yourself,
I am breathing in and I am breathing out.
So you're breathing in goodness and positivity.
You're breathing out anything you don't need.
Any negativity.
And just feeling that sense of release and relief as you exhale and soften the body and still the mind.
Riding the wave of the breath.
Just for these last few moments perhaps you can try and make the breath as long and as deep as you possibly can.
It doesn't mean rushing the breath.
Taking time to fully inflate the lungs.
And then fully release the breath.
And as you release and exhale.
Just trying to soften the body a little more.
Relaxing the muscles.
And stilling the mind.
So as we come towards the end of our practice just notice how you feel.
As you give yourself this time to breathe in and out.
And to ride the wave of the breath.
And feeling your practice absorb into your body and mind.
And let's take three deep breaths.
Breathing in through the nose and out through the mouth.
And then just letting your breath go back to a nice comfortable rhythm and flow.
Perhaps taking a few tiny movements within the body wiggling fingers and toes.
Taking a little stretch into the neck.
Shoulders.
And eventually bringing your hands together and giving them a little rub.
Create some warmth in the palms.
And hovering the hands over the eyes.
And blinking the eyes open inside the hands when you're ready.
And bring your hands down.
And I'm here.
And I hope you enjoyed that little flow breath led meditation for today.
Have a lovely rest of your day and I will see you again very soon.
Bye for now.
