Hello and welcome to your meditation.
My name is Hannah and I will be guiding you through this deep diaphragmatic breathing exercise.
I've made this meditation in hopes that you can play this as you fall asleep for a nap or before going to bed.
So please get comfy whether you're in your bed or laying down somewhere else for a nap or a little daze in the sun.
Make yourself comfy and relaxed.
As you lay down begin to really land here in your body where you are on the earth.
Begin to give in and release your body weight down into the surface beneath you,
Holding on to nothing from your day and allowing everything to be let go of.
As you give in to gravity feel each and every muscle,
Bone,
And joint become heavy towards the earth below you.
Closing the eyes and feeling the eyeballs heavy in their sockets,
Smoothing out the forehead,
Separating the eyebrows,
And placing the tongue softly to the upper palate of the mouth,
Just behind the top teeth,
And then slightly unhinging your jaw,
Letting your jaw relax and let go.
For this moment we'll start with a really nice big breath in.
Really pull this breath all the way down to your belly,
Fill up with this breath,
Hold at the top,
Soften around the hold,
And then open your mouth and exhale.
Exhale all the way.
Do that two more times.
Inhaling,
Filling up with the breath,
Becoming buoyant with your breath,
Holding at the top,
And letting it go.
Last time,
Bringing your biggest inhale yet today,
Filling up with this big delicious breath in,
And letting it go.
Maybe even making a sound,
Sighing out.
Begin to notice your breath as you follow it into and out of your nostrils.
Feel the way that the chest moves,
Maybe the ribs move,
And maybe the belly moves.
If it feels nourishing for you,
Then placing one hand over your heart space and the other hand over your belly,
And allow the elbows to fall back down to the surface supporting you.
Feel the warmth and the energy in your own hands.
Let's take this moment to recall any scattered energy that we gave into our day.
So pulling any energy that might have been scattered towards whatever you did today,
And pulling that back and into your body with these next few breaths.
Recalling all these different parts of you and energies back into your body.
Now we will begin with our three-part breath,
Our diaphragmatic breathing.
So our first part of the breath begins at the belly.
So with your next inhale,
Take your inhale directly towards the lower abdomen.
Breathe into the belly and fill up that area.
And with your exhale,
Breathe back out of the belly and simply allow it to soften without any kind of force.
With your next inhale,
Breathe into the belly and then we breathe in towards the ribs.
So I want you to fill up your ribs and use your exhale to breathe back out of the belly and then back out of your ribs.
The last part of the breath,
We'll inhale to the belly,
Then the rib cage,
And then the chest.
And as we exhale,
Breathing out of the belly,
Out of the ribs,
And out of the chest.
Inhaling into the belly,
Into the ribs,
And into the chest.
And exhaling out of the belly,
Out of the ribs,
And out of the chest.
Inhaling to the belly,
Ribs,
And chest.
And exhaling from belly,
From ribs,
And from chest.
Inhaling to the belly,
Ribs,
And chest.
Exhaling from belly,
Ribs,
And chest.
Inhaling belly,
Ribs,
Chest.
Exhaling belly,
Ribs,
Chest.
Inhaling belly,
Ribs,
Chest.
Exhaling belly,
Ribs,
And chest.
Continuing like this,
With no rush in your breath,
But rather allowing a slow rhythm,
A gentle effort,
And breathing with ease as you start to become one with the rhythm of your breathing cycles.
If ever the mind begins to wander,
Come right back to this breath.
Inhaling to belly,
Ribs,
And chest.
Exhaling from belly,
Ribs,
And chest.
Feeling every cell working in complete harmony for your body and your well-being.
Each breath is washing through the body,
Our spirit,
Refreshing us,
Reminding us of who we are.
As we dive deeper into this breathing,
We notice that the body is breathing us.
Let go and release the body.
It begins to spread like water across the earth.
Begin to follow.
Inhale into the belly,
The ribs,
The chest,
And out of the belly,
The ribs,
And the chest.
