Hello friend,
Today I'll be guiding you through a short awareness of breath meditation,
Inviting you to gently close down the eyes,
Finding a position that is comfortable for you.
You can be sitting up or lying down,
Just taking a moment here to check in,
Just notice how the body is feeling,
No judgment,
Just noticing where you might be carrying any unnecessary tension,
Perhaps softening the brow,
Relaxing the muscles in the jaw,
Licking the lips,
And just settling in here,
Letting go of everything it took to get here today.
Beginning with a few rounds of breath together,
We will inhale for a count of 4,
Hold for a count of 4,
And exhale for a count of 7.
Beginning with an exhale,
And inhaling for 4,
3,
2,
1,
Hold,
3,
2,
1,
Exhale for 7,
6,
5,
4,
3,
2,
1,
Again inhale for 4,
3,
2,
1,
Hold for 4,
3,
2,
1,
Exhale for 7,
6,
5,
4,
3,
2,
1,
Last round on your own,
Inhale,
Hold,
And exhale,
Just letting everything go,
And returning to your natural rhythm of breathing,
Not trying to change it in any way,
Just checking back in with the body here,
Noticing how the body feels after that short exercise,
Inviting you now to bring one or both hands up to your chest if that's comfortable for you,
Perhaps applying a little pressure to the chest,
To the heart,
Connecting here with the breath,
Just noticing how the inhale and the exhale affects the rising and the falling of the chest,
The belly,
Or even the nostrils,
And if the mind wanders,
That is ok,
Kindly and gently bring the attention back to the breath,
Perhaps noticing that space in between the inhale and the exhale,
Where the breath turns around,
That pause,
Inviting you now to bring the hands down to the lap or the knees,
Whatever is comfortable,
And just checking back in with the body here,
And when you're ready,
Slowly opening the eyes,
No rush here,
Just taking in the outside world again,
And just noticing.
Thank you for sharing your practice with me today.
Have a beautiful day.
