Hello and welcome to this week's guided meditation.
Today we'll be doing simple belly breathing as a way to calm your nervous system and allow your natural state of inner harmony to arise.
If you haven't already,
Find somewhere comfortable and quiet to sit or lay down.
Letting your hands come to rest on your legs,
In your lap or at your sides.
And if you're sitting,
Just maintaining a nice long spine reaching up through the crown of your head towards the sky,
Bringing an ever so slight tuck to the chin and just closing down your eyes.
Take a moment here to center inwards,
Just noticing where you're at.
Are there any areas of tension or tightness?
Are there any areas of softness or looseness?
Just noticing,
Allowing yourself to be aware of what you're feeling without calling it right or wrong.
Just letting it be.
However you're feeling,
Know that it's the perfect starting place for today's meditation.
All we're going to be doing here is taking 10 deep belly breaths together.
When you breathe deeply into the lower lobes of your lungs,
You activate the parasympathetic nervous system.
In doing so,
You're letting your body know that all is well and that it's safe to relax and resume its naturally restorative processes.
If it feels good to you,
You can place one hand over your lower belly.
This will help you feel your breath moving through you and help to strengthen your mind-body connection.
Alright,
Let's begin.
Inhale and feel your belly expanding,
Extending outwards.
And exhale,
Let it go as your belly button gently contracts inwards towards your spine.
Inhale feeling your belly,
Side body and lower back expand.
And exhale,
Feel them softly contract as you release all the air from your lungs.
Inhale breathing into the pit of your belly,
Feeling it expand.
And exhale softening as you relax and release all the air from your lungs.
Inhale deeply.
Exhale,
Let it all go.
Inhale expanding like a balloon,
Filling your belly with as much air as possible.
And exhale with a big sigh,
Releasing the air slowly and consciously.
Inhale expand,
Fill up,
Pausing briefly at the top.
And exhale slowly,
Letting it all go.
In and out.
In and out.
Then opening up,
Expanding,
Welcoming,
Calming,
Relaxing energy.
And as you exhale,
Release any and all tension in your body.
Let it melt off of you.
Inhale open up.
Exhale,
Let it all go.
Inhale filling up your lungs with as much air as possible,
Sipping in a little more at the top.
And exhale slowly,
Releasing all the air from your lungs.
And finally,
Take your biggest belly breath yet,
Almost as if you're breathing deep into your pelvis,
Feeling your whole torso expand.
And exhale,
Let it go with a big sigh.
Beautiful.
You did so well here.
Now it's time to release all tension,
All effort.
Just allowing your breath to come and go naturally,
Effortlessly.
Just allowing yourself to relax completely here,
Letting all thoughts,
All tension simply dissolve as you surrender more deeply to this moment.
You might take a moment to notice how you feel now.
Perhaps a little more spacious,
Calm and at ease.
Just enjoying the feeling and the atmosphere you've created here with your breath.
Letting it soothe you and remind you that you have the power at any point in time to return to this state simply by taking a nice,
Deep,
Conscious breath.
Stay here as long as you like.
When you're ready,
Gently open up your eyes,
Arriving back in your space,
Landing fully in the present moment.
As you move into what's next for you,
I invite you to bring the gift of a deep and full belly breath with you.
Any time you notice yourself rushing or tightening up,
Soothe yourself with a simple offering of an inhale and an exhale,
Reconnecting to your natural,
Effortless state of calm.
Thank you so much for joining me here today with your beautiful presence and your conscious breath.
May you be blessed in all that you do,
Be and breathe.
May you live freely,
Joyfully and with purpose.
From my heart to yours,
Namaste.
