Welcome to this breath meditation.
Just taking a few moments to settle your body into a comfortable position.
So if you're sitting cross legged,
Just making sure that your hips are higher than your knees.
Your back is nice and upright.
Shoulders relaxed.
Head just floating on your neck.
Muscles around your eyes and your forehead and your jaw.
Nice and soft.
And if you're sitting on a chair,
Exactly the same posture.
Just with your feet flat on the floor.
And resting your hands either palms down on your knees or thighs.
Or you can cup them in your lap just with the tips of your thumbs touching.
Taking a nice deep breath in through your nose and releasing out through your mouth.
Just letting your body settle.
Bringing your mind into this present moment and to this meditation.
Breathing in and out through your nostrils.
Just allowing your breathing to find its own natural rhythm.
Beginning to notice the flow of air.
So it moves in and out of your body with each breath.
Beginning with the air flowing in and out through your nostrils.
Perhaps noticing if it feels cool on the way in.
And warm on the way out.
And beginning to notice the gentle rise and fall of your chest with each breath.
Just expanding gently on the in breath.
Relaxing on the out breath.
Just a nice gentle movement.
And bringing your awareness down to your belly.
Feeling it inflate with each in breath like a balloon.
And then deflating on each out breath.
And then noticing which one of these three anchor points feels the strongest for you.
And then using this throughout the meditation to bring your mind back if it starts to wander.
Or you can always use my voice as an anchor to bring you back as well.
Just continuing to observe your breathing and the sensations that it makes in your body.
You may begin to notice a pause between each breath cycle.
So after you've released all the air from your lungs.
Just before you're about to take that next breath.
Just noticing that little moment of stillness.
And then you notice the pause between the in breath and the out breath.
So just after you've filled your lungs with air.
And just before you exhale.
Just noticing that other moment of stillness.
Just moving your awareness of your breathing to the background.
Beginning to tune into our senses.
Just noticing your field of vision behind your closed eyes.
Perhaps it's just dark like a night sky.
Perhaps you see flashes of colour.
Seeing what you notice.
And moving your awareness to your ears.
Just noticing any sounds you can hear around you.
Both inside the space you're in.
And also coming from outside.
Just noticing the noises and the sounds one by one without getting attached to any particular one.
And bringing your awareness to your sense of smell.
Noticing if there's any sense around you.
Or perhaps you can smell your own perfume.
Or simply noticing the feel of the air as it flows in and out.
And bringing your awareness to your sense of taste.
Noticing if there's a lingering sensation of the last thing you ate or drank.
Bringing your awareness to your sense of touch.
Noticing the feel of your clothes on your skin.
Do they feel soft or rough?
Light or heavy?
Also noticing the feel of the air on your skin.
Perhaps it's cool or warm wherever you are.
And noticing the feel of the ground beneath you.
Connecting you with the earth below.
Perhaps the chair or the pillow that you're sitting on.
Or the floor beneath it.
And just noticing the feel of observing your senses now.
As we become aware of our breathing again.
And just watching the air moving in and out of your body with each breath.
Perhaps you'd like to picture that you're sitting in front of a mirror.
Just watching your body breathe.
Breathing entirely still.
The only parts of your body moving.
Being your nostrils,
Your chest and your belly.
As you observe your body breathing,
Bring in your awareness to the muscles in your face.
Taking a breath in and on the out breath.
Just releasing any tension or tightness in the muscles in your forehead.
Just around your eyes and your jaw.
Just letting go.
And then breathing down through your throat and your neck.
And out breath just letting go of any tension you might be holding in your throat or neck muscles.
Letting the air flow down over your shoulders.
Letting them drop a little bit more with each out breath.
And just letting your breath moving down through your arms,
Down through your elbows.
Into your forearms and your wrists.
Your hands and palms.
And then flowing out through your fingertips as you exhale.
And then your arms feeling light and tingly.
Perhaps they feel warm and heavy.
And then the air flowing into your chest and belly as they gently rise and fall with the movement.
And on each exhale,
Just letting the muscles in your chest and your belly just relax and soften.
But still maintaining your upright posture.
Feeling the air flowing into all the muscles in your back with the next in breath.
Drawing the breath in.
Picture it going all through your spine.
Between each vertebrae and rib.
Down into your lower back.
And with each out breath,
Releasing any tension or tightness that you're holding in any of those muscles or joints.
Allowing them to feel soft,
Relaxed.
And then go with each breath.
Drawing the breath down now into your hips and pelvis and your buttocks.
Filling the space with that lovely fresh air.
And then on the out breath,
Just releasing any tension or tightness in any of the joints or muscles in any of those areas.
Leaving them soft.
Perhaps sinking a little bit further into your chair or cushion.
And also maintaining a nice upright posture.
Drawing the breath down now into your thighs.
Flows down through your knees.
Into your calf muscles and chins.
Into your ankles.
Through your feet.
And then flowing out through your toes with each out breath.
Leaving your legs feeling nice and soft.
Perhaps feeling warm and heavy.
And then you let go with every out breath just a little bit more.
Noticing that gentle flow of your breathing.
In and out through your nose,
Chest and your belly.
Breathing out any tension or tightness with each out breath.
Just allowing yourself to take the next few minutes.
Just watching your body breathing.
Just allowing your mind and your body to be still.
Resting in that stillness for the next few moments.
Thanks for watching.
You you you you you you you you you you you you you ready you just gently starting to bring your awareness back to the space around you noticing the feel of the ground beneath you Noticing the sounds around you.
Noticing the flow of air in and out through your nostrils.
Starting to wiggle your toes and your fingers.
Perhaps stretching out any part of your body that might be feeling a little bit stiff or numb.
If you were laying down,
Just slowly starting to sit back up.
Just taking a moment to notice any sensations in your body.
And then when you're ready,
Just gently opening your eyes.
And bringing your awareness fully back to the present.
And then when you're ready,
Just gently opening your eyes.
