And during this mindfulness training we will be developing the skill of expanding the breath throughout our body.
If you just start out by taking a meditation posture.
Now close your eyes over lightly.
And start off by being aware of what it feels like just to be here.
Becoming aware of any sounds around you.
Allowing the change within the sound to hold your attention.
Now slowly bringing your awareness into your body.
Becoming aware of what it feels like just to sit here.
Aware of the experience of warmth,
Of coolness within your body.
Keeping them gently in mind.
Also becoming aware of the place where your body touches the chair or the floor.
Being grounded.
The experience of your whole body just sitting here.
The experience of your whole body just sitting here.
Now coming back into your body.
Relax your chest and belly,
Allow your breathing to flow freely and naturally.
Being aware of the flow of the breathing within your body.
Relaxing your chest and belly.
Now start to observe your breathing more closely.
Can you notice the moment the in-breath begins?
When you can notice the beginning of the in-breath,
Also notice its middle and its end.
When it's end.
Being aware of the full length of the in-breath.
Relaxing your chest and belly.
Now start to observe your breathing more closely.
Now see if you can notice the very moment the out-breath begins.
When you can notice the very beginning of the out-breath,
You may also notice its middle and its end.
Becoming aware of the full length of the out-breath.
Relaxing your chest and belly.
Now gently widen your awareness of your whole body.
Now see if you can notice the very moment the out-breath begins.
Notice the movement of breathing in your shoulders,
Chest and upper back.
As the breath comes in,
Your shoulders,
Chest and upper back expand outwards.
Now see if you can notice the very moment the out-breath begins.
As the breath goes out,
They relax and deflate inwards.
Now see if you can notice the very moment the out-breath begins.
Now see if you can notice the very moment the out-breath begins.
Breathing within your arms,
Hips and legs.
As the breath goes out,
They relax and deflate inwards.
As the breath goes out,
They relax and deflate inwards.
You may experience the expanding movement of your breath throughout the whole of your body.
Notice as your breath comes in,
Your body expands outwards.
As the breath goes out,
They relax and deflate inwards.
As your breath goes out,
It contracts back to the middle again.
As the breath goes out,
They relax and deflate inwards.
As the breath goes out,
They relax and deflate inwards.
Expanding,
Contracting,
Expanding,
Contracting.
Expanding,
Contracting,
Expanding,
Expanding,
Expanding.
As the breath goes out,
They relax and deflate inwards.
Notice the beginning of the in-breath,
How it moves in the middle and expands at the end.
As the breath goes out,
They relax and deflate inwards.
In-breath begins,
Moves and expands.
As the breath goes out,
They relax and deflate inwards.
As the breath goes out,
They relax and deflate inwards.
Start noticing the complete movement of the out-breath.
As the breath goes out,
They relax and deflate inwards.
As the breath goes out,
It falls.
There is movement in the middle and then it ends.
As the breath goes out,
It falls.
As the breath goes out,
It falls.
Follow the full experience of the movement of the in-breath and the out-breath.
Follow the full experience of the movement of the in-breath and the out-breath.
Slowly start to expand your awareness of your body.
As your breath comes in,
Your body expands outwards.
Allow your awareness to expand outwards with the in-breath.
As your breath comes in,
Your body expands outwards.
As your breath comes in,
Your body expands outwards.
As your breath goes out,
Your body deflates,
Contracts.
Allow your awareness to sink inwards towards your heart center.
As your breath comes in,
Your body expands outwards.
As your breath comes in,
Your body expands outwards.
As your breath comes in,
Your body expands outwards.
Allow yourself to open,
Open to whatever you're experiencing now.
Allow yourself to open to any sounds around you.
As your breath comes in,
Your body expands outwards.
Allow yourself to open to sensations within your body.
As your breath comes in,
Your body expands outwards.
Allow yourself to open to any thoughts.
As your breath comes in,
Your body expands outwards.
Allow yourself to open to your state of mind as it appears to you right now.
As your breath comes in,
Your body expands outwards.
As your breath comes in,
Your body expands outwards.
As your breath comes in,
Your body expands outwards.
Open.
Open to all experience.
Allow everything to be.
As your breath comes in,
Your body expands outwards.
As your breath comes in,
Your body expands outwards.
As your breath comes in,
Your body expands outwards.
Soften relax.
Soften relax into all experience.
Soften relax into all experience.
Soften relax into all experience.
As your breath comes in,
Expanding.
Open.
Open to whatever you're experiencing now.
Breath goes out,
Deflating.
Soften.
Allow everything to be.
And just as it is.
Open.
Soften.
Open.
Soften.
Open.
Soften.
Soften.
Soften.
Soften.
Still.
Soften.
Soften.
Soften.
Soften.
Soften.
Soften.
Soften.
Soften.
Soften.
Soften.
Soften.
Soften.
And now bringing your awareness back into your body.
Becoming aware of what it feels like just to sit here.
Becoming aware of any sounds around you.
And when you're ready,
You can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
And goodbye.
