Hi and welcome.
This meditation is based on a breathing technique known as the relaxation breath.
Before you begin find a comfortable position.
You can be seated or laying down.
If you choose to be sitting,
Find a position that allows your spine to be long and the body fully relaxed and supported.
And as you're settled in,
Let your eyes close or just soften your gaze downward.
Take a deep breath in through your nose and exhale through an open mouth.
Taking this moment to just arrive,
Let go of where you've been,
Let go of what comes next and invite yourself to be fully present to this experience.
Fully present to this moment.
Let your attention come to your breath and really slowly gently let your breath begin to lengthen.
And for now breathing in and out of the nose.
As you inhale,
Guide the breath into the belly.
Take your time and feel the belly expand.
As you exhale,
Patiently release the breath.
Feel the belly contract at the very bottom of your exhale.
Gently draw navel towards spine to empty out fully.
Take a few more long deep breaths just like that.
Soften the muscles of the face.
Relax the jaw.
Simply absorbed in the breath watching that flow,
Watching that rhythm settle in.
And now follow my guidance as we begin the relaxation breath.
Invite a full breath in through your nose.
Take your time.
Fill your lungs fully.
No straining.
And as you exhale,
Gently purse your lips and blow the breath through the lips as though you were blowing through a small straw.
Empty the lungs fully.
The next inhale is through the nose.
The exhale is through softly pursed lips.
Continue in this pattern until you're asked to stop.
Full steady breath in through the nose.
Gentle long exhale through the lips.
Gradually inviting your exhale to become a little longer than your inhale.
Be completely absorbed in that sensation in the nostrils as the breath flows in.
So engaged in the sensation as the breath flows through the lips.
Keep going at your own pace.
With every breath in invite a sense of peace and calm.
With every breath out let go of any tension.
Let go of that which does not serve you.
Inhaling that sense of peace and calm expanding through the whole body.
Every exhale that invitation of letting go.
So engaged in the breath.
Just you and the breath.
And without changing this natural rhythm you found,
After your next exhale gently release that pattern of breath.
Allow your breathing to return to the natural unguided flow.
Turn all of your awareness inward and take in the effects of this breathing technique.
Just feeling all sensation present in the body without making a comment or a judgment.
Just feeling.
Scan the whole body from the tips of the toes to the crown of the head.
Feel it all.
Observe if the body feels a little more relaxed.
Perhaps the mind quieter.
And now even from behind closed eyes begin to visualize the space you're in.
Picture the walls if there are any floor and ceiling.
Notice the sensation of the air against your skin.
As it feels right to you invite a full breath in through your nose.
Sigh it out through an open mouth and gently open your eyes.
Thank you.
