This practice is all about your breath,
Your in-breath and your out-breath,
And the space in between.
Find a spot where you can rest for a while,
Sitting or lying down,
Snuggling in to the spot that you've chosen.
If you want,
You can close your eyes or leave them open and see if you can feel all the places your body is touching down.
Feel yourself resting into whatever surface is beneath you,
Letting it hold you.
And now we'll say hello to your breath.
Just notice if you can feel your breath moving in and out all on its own.
Nothing you need to do.
Just notice what it feels like to breathe.
Breath flowing in,
Breath flowing out,
All by itself.
That's it.
You're saying hello to your breath just by noticing.
You could even say out loud or silently to yourself,
Hello,
Breath.
Can you feel how your breath is moving through your nostrils?
How your breath gently moves your chest and your belly,
Kind of like a wave,
Like it's waving hello.
Hello,
Breath.
It's pretty amazing,
Huh?
Let's find out where you feel your breath most easily today.
First,
Feel your breath moving at your nose.
Maybe you can feel the air moving in and out of your nostrils.
How does it feel?
It might feel a little tickly,
Warm,
Or smooth.
Just notice.
How about back behind your nose?
Sometimes you might feel your breath in your sinuses or the back of your throat.
How about your chest?
Feel your chest.
You might notice how your chest moves,
Filling up as the breath comes in and then emptying as the breath moves out.
On the in-breath,
Your chest spreads out wide,
And on the out-breath,
Your chest relaxes,
Draws back in.
Feeling any movement here at the ribs and chest,
And then feeling your belly.
If you want to,
You could rest one or both of your hands there.
Maybe you can feel your breath move your belly.
As you breathe in,
You might feel your belly rise up into your hand like a balloon.
As you breathe out,
You might feel your belly fall back down.
Nothing you need to change.
Just feel how your breath might be moving your belly.
Breath flows in,
Breath flows out.
Where do you feel your breath most easily?
Is it at your nose or your throat,
Your chest or your belly?
Or maybe a different spot altogether.
Where works best for you to notice your breath?
Once you've found this place,
This place where you feel your breath,
Let's say hello to the breath at that spot.
You could count a few rounds of breath like this.
Breathing in one,
Breathing out one,
Breathing in two,
Breathing out two,
Breathing in three,
Breathing out three.
Yeah,
That's it.
If you want to,
Try counting a few on your own.
Let the counting fade away.
Just be with your body,
Breathing all by itself.
Simple,
Easy breathing.
Resting here,
Remembering that place where you feel your breath the easiest.
Feeling that place,
Breath flowing in,
Breath flowing out,
All on its own.
You can say hello to your breath anytime you like as a way to calm your body and your mind.
Resting or sleeping here as long as you like.
Nothing you need to do,
Just being here.
And then we'll end this meditation with one round of breath together.
Breathing in and out.
