A Simple Start

This guided meditation is designed to support you in establishing a daily breathing practice.

For this practice,

You can be seated.

You can be lying down.

You can be standing.

Follow the inhale through your nose and exhale through your nose.

Follow the inhale.

Observe the exhale.

Your breath will modify as you observe it.

Notice how the air feels moving through the nostrils.

Feel the expansion of the ribcage as you inhale.

Allow the muscles of the torso to relax and release as you exhale.

Stay at 50% effort.

Soft.

Full of ease.

No tension.

Watch the transition between the inhale and the exhale.

And between the exhale and the inhale.

Bend your back ribs for the inhale.

Allow the exhale to move naturally out of your body.

Feel the nature of the airflow.

Let it get softer and smoother.

Keep being aware of the expansion of the ribcage.

Continue to try to direct the expansion toward the back ribs.

Watch the body naturally push the exhale out through the nasal cavity.

Breathe on.

We are one.