Welcome to this breath awareness meditation.
Find a comfortable place to be and start to tune in.
Drawing your awareness down to the belly and sensing the breath here.
Noticing how the belly expands as you breathe in and softens as you breathe out.
All awareness in the belly as you breathe in and out.
Sensing the front and sides of the belly as you breathe.
Noticing the expansion of your in breath and the letting go of the out breath.
Taking your awareness to the low back.
See if you can notice the breath here.
The subtle movement.
Noticing the breath.
Now taking awareness all the way around the low back,
Sides,
And belly.
As you breathe in there's this 360 degrees expansion outward.
As you breathe out,
It's coming back in the center.
Sensing this again.
The expansion of the in breath and the softening,
Letting go of the out breath.
Noticing this.
Sensing the entire inhale and the entire exhale.
Gently moving your awareness to the rib cage and noticing the breath here.
The ribs float out a bit as you breathe in and back down a bit as you breathe out.
All awareness in the rib cage as you breathe in and out.
Sensing the expansion of the rib cage as you inhale and the letting go softening as you exhale.
Sensing the ribs all the way around this 360 degree expansion as you breathe in and this light contraction as you breathe out.
Sensing the ribs as you inhale and exhale.
Sensing the subtle movement of the rib cage as you breathe in and out.
Drawing awareness up to the heart space,
Chest area.
Sensing the chest lift and expand as you breathe in and soften and contract as you breathe out.
Sensing this again and again.
Noticing the collarbones.
Lift as you breathe in and soften as you breathe out.
All awareness in the collarbones now as you breathe in and out.
And now noticing the shoulders.
As you inhale,
The shoulders rise up a bit and as you exhale,
The shoulders soften and relax a bit.
Sensing this again.
All awareness in the shoulders as you breathe in and out.
Gently moving the awareness now under the arms,
Near the armpits and see if you can notice the breath even here.
The subtle movements.
Gently moving awareness to the shoulder blades.
Sensing the shoulder blades lift and expand as you breathe in and soften as you breathe out.
Sensing the subtle lift of the shoulder blades as you inhale and the softening as you exhale.
All awareness in the shoulder blades as you breathe in and out.
And now noticing all the way around.
Shoulder blades under the arms and chest.
Sensing this 360 degree expansion all the way around as you inhale and this contraction as you exhale.
Sensing this again and again.
Sensing the entire in breath here and the out breath.
Gently moving your awareness now to the throat space.
Sensing the breath move through the throat.
The sensation of the air flowing through.
Gently drawing awareness up to the space between the eyebrows.
Sensing the breath here in the sinus area.
Softening the space and noticing the breath.
Gently moving awareness now to the sinuses under the eyes and next to the nose.
Sensing the pressure changes of the breath here in the sinuses.
Sensing the cooler air through the sinuses as you inhale and the warmer air as you exhale.
Gently drawing awareness to the nose.
Sensing the air move through the nostrils.
You may even sense the nose hairs here.
Sensing the cooler air as you inhale.
Slightly warmer air as you exhale through the nose.
Sensing just the left nostril.
Sensing just the right nostril.
Sensing both at the same time again.
And now sensing the breath at the very tip of the nose right where the air enters and leaves the nose.
And gently noticing whatever you notice about your entire in-breath now and whatever you notice about your entire out-breath.
And see if you can notice the subtle pause that happens naturally at the top of your in-breath and the subtle pause that happens naturally at the bottom of the out-breath.
And just noticing these pauses in between the breath.
Sensing the spaces in between the breath.
And now gently adding the ujjayi breath,
The ocean breath.
Closing off the back of the throat a bit and continuing to breathe through the nose.
Sounds like deep sleeping.
Continuing for the next minute.
Gently letting go of the ocean ujjayi breath and just coming to your natural breath.
And just allowing the stillness to be here.
Do nothing,
Do nothing,
Just be.
Allowing the silence,
Allowing the silence to be here.
And with kindness and compassion,
Slowly making your way into a seat.
Sensing the space around you,
Sounds in the room you're in.
And slowly opening the eyes.
Thank you for being here.
Have a wonderful rest of your day.
