Welcome to this meditation journey,
Where we will explore the simple yet profound practice of breath awareness.
In the fast pace of life,
It's easy to overlook the power of something as fundamental as our breath.
Yet,
In each inhale and exhale,
There lies a gateway to deeper presence and inner peace.
This meditation invites you to slow down,
To become a gentle observer of your breath,
And to notice the subtle transitions between each breath.
As we pay attention,
We begin to see how even the smallest shifts in our awareness can transform our experience.
Together we'll also engage in the 4-7-8 breath technique,
A practice that not only calms the mind but also brings clarity to our thoughts,
And supports a deep sense of inner peace.
Allow yourself this time to be fully present,
To connect with the rhythm of your breath,
And to discover the profound stillness and wisdom that resides within you.
I'm Sue Dawson,
Guiding you on your practice today.
Let's begin.
Welcome,
Thank you for joining me.
Let yourself become comfortable,
Whether that's lying or sitting.
Close your eyes,
And bring your attention into this moment.
Notice your breath.
Notice the rise and fall.
Notice the air come in,
And the air leave your body.
Breathing,
And exhaling.
Staying fully present to this breath.
The expansion and contraction.
The inviting in,
And the releasing.
Observe the breath.
Maybe you notice as you pay attention to the breath,
The breath changes.
How does it change for you?
What do you experience?
Remember there's no right or wrong.
This practice is about observing the experience.
What do you notice on your inhalation?
Does the breath come in the nose or the mouth?
And where does it touch first on your skin?
And follow that breath all the way to the end of your inhalation.
Just noticing the transition between inhale and exhale.
Just continuing letting your breath breathe in and breathe out.
For now,
We're just observing the inhale in detail.
How the air comes in,
How it moves through the body,
And where.
And let go of the idea of what you think,
You know.
Just experience.
At the end of each inhale,
Just observing the transition between inhale and exhale.
Again,
As you pay attention,
Does it change?
Starting to notice the exhalation after the transition of inhale.
Where is the beginning of the exhale?
Follow the exhale all the way to the end.
Watching the exhalation transition to the inhalation.
Just observing,
Witnessing your breath.
Continue your breathing observation and pay attention to the transitions.
How is the transition of suspension when you are pausing between inhale to exhale?
Each time you come to that transition,
Just pause and notice.
How does it feel to be in the suspension,
The pause of the inhale and exhale?
Each breath being smooth and easy and not waiting to gasp for the next breath.
Make it easy.
Not trying,
Doing,
Just being in the moment.
That intention to pause.
How do you feel?
What do you notice in your body or your mind?
Maybe you can feel something physical or something physiological.
Maybe you notice an emotion that arises.
Don't judge,
Just observe.
Be curious.
Now coming to notice the pause between exhale and inhale.
Noticing the pause here.
Noticing the pause here.
What is your experience?
Maybe you notice it's easier between the inhale and exhale.
Or maybe it's easier in the exhale to inhale.
Again,
We're looking at this as information,
Not judging.
Just an observation.
What are the sensations that show up in your body,
Your mind,
The way you feel?
Notice maybe how you react to different parts of the breath.
Or holds.
And then let go of all.
Observation,
Just relax with the breath.
Let the breath be natural.
Coming to a breath count.
Inhaling for four.
Pausing for seven.
Exhaling for eight.
Please feel free to adjust the numbers.
Observing the inhale,
The pause and the exhale.
The pace of your counting needs to be right for you.
Your pace,
Your count.
Four,
Seven,
Eight.
If that feels not right for you at this moment in time,
Maybe you can breathe in for four,
Pause for four and exhale for six.
And if that number's not right for you either,
Feel free to change it.
Observing the breath.
Making the exhale longer than the inhale.
And suspending our breath between inhale and exhale.
So be sure to be comfortable with the breath.
Easy,
Gently.
No pressure.
Wherever you are on that cycle,
Just complete it at your own time.
When you've completed that breath,
Come back to natural breath.
No control,
No counting.
Just letting the body breathe.
Notice how you feel.
With each inhalation inviting peace,
Rest and healing.
With each exhale is a release,
A letting go.
Making space for something new.
Each inhale is an invitation for rest,
Peace and healing.
And each exhale,
Letting go.
The releasing.
The making space.
Continue this practice for as long as you need to.
And if you need to go back and start again,
That's fine.
But if you feel reset,
Give gratitude to your practice.
Give gratitude to your breath.
May you find ease and peace.
May you find healing with every breath.
With love from me.
May you sense greater peace.
Namaste.
