Hi,
It's Paige,
And today I'm going to guide you through a meditation on the breath.
I'll give you a little bit of instruction in the beginning,
So we're not going to start just yet,
And there's no need to worry about remembering these instructions.
I'll guide you through to start,
And then at the end you'll have a chance to guide yourself.
So before we start,
I'd like you to think of a positive quality that you'd like to have more of in your life,
And then as you breathe in,
You're going to fill the lungs as much as you can,
And at the same time,
Hold on to a positive quality that you want to embody.
You'll hold your breath for just a second or two,
Preparing to breathe out,
And as you breathe out,
You'll do so as much as you can,
But gently,
And trying to empty the lungs as completely as you can.
And as you do these exhales,
Try to experience that positive quality,
Or just repeat it back to yourself as you breathe out.
Okay,
So let's begin.
Take a comfortable seat with your back upright.
You can sit on the floor,
On a cushion,
Or in a chair,
Just so long as your spine is upright and your neck is straight.
Settle in,
Let everything soften.
Relax your shoulders,
Your jaw.
Let everything settle,
And gently close your eyes,
Take a nice deep breath,
Gently filling the lungs as much as you can,
And imagine that positive quality.
And when you finish,
Hold your breath,
Prepare yourself for the exhale,
And then we'll let go.
And as you breathe out,
Gently,
Try to empty the lungs as you experience that positive quality.
Once you reach the end of your exhale,
Hold your breath for a second or two,
And then breathe in and remember that positive quality.
Hold for a second,
Breathe out,
Gently emptying the lungs,
Trying to experience that positive quality.
Gently hold your breath,
Get yourself ready,
Remember that positive quality as you breathe in gently,
Filling the lungs as much as it's comfortable,
Then hold the breath for a second or two,
Prepare yourself to let go,
Feel yourself experiencing that positive quality.
And then take a few rounds on your own.
When you're finished,
Gently open your eyes and go back into your day.
