Welcome to practice.
My name is Sarah Schultz,
And I will be guiding you through a five-minute breathing meditation.
We'll begin by coming to a comfortable seated position,
Sitting up tall with your legs crossed or your feet planted on the floor.
Allow your hands to fall gently into your lap as you close your eyes or soften your gaze toward the floor.
Allow the forehead to soften and the eyes to grow heavy.
Gently unhinge the jaw and unstick the tongue from the roof of the mouth.
Bring your awareness to your breath.
Notice how it feels right now.
Is it deep or shallow,
Full or limited,
Easeful or difficult?
Notice without judgment or action.
Acknowledge your breath in this moment.
Now begin to deepen the breath,
Breathing in through the nose and out through the nose.
As you inhale,
Feel the body move with the breath.
The ribs expand and the chest rises.
And as you exhale,
The ribs contract and the chest falls.
Each inhale becomes a little deeper,
The chest and the belly rising.
And each exhale becomes a little longer as the chest and the belly fall.
Continue in this way,
Watching the breath move through the body.
And now allow the breath to return to normal.
Notice the sensation of the air as it enters the nostrils on each inhale and exits on each exhale.
Notice the coolness of the inhale and the warmth of the exhale.
Continue to notice the sensation of your breath.
Begin once again to deepen the breath,
Inhaling through the nose and this time opening the mouth on the exhale.
Again,
A deep breath in through the nose and a long sigh out through the mouth.
And one last time,
Take a deep breath in,
Maybe the deepest breath you've taken all day,
And a long,
Slow breath out.
Bring one hand to your heart.
Let the other rest on top of it.
Gently bow the chin to the chest,
Thanking yourself for this gift.
Thank you for sharing your practice with me today.
Have a wonderful day.
