Hi, my name is Lauren and today we’re going to continue with part six of our series on finding joy.
Today’s meditation is on breath awareness. Let’s begin by finding a comfortable seated or lying position. Letting your eyes relax gently close your mouth be close. Let’s tilt our chin just slightly down feeling the support of your neck. Letting your head be light.
Let your shoulders relax down your back and try and sit straight and comfortably. As you sit or lay, bring your attention to your inhale. breathing in through your nose and out through your nose. Let’s take a few breaths here. Just settling into the rhythm of our breath.
The breath in and out. Inhale and feel that slight pause at the top of your breath.
Feel your body exhale and notice how the breath is automatic going on in the background of our everyday life constantly in and out. Inhale and as you exhale, begin to bring your attention to the sensations in your body.
Noticing a gentle relaxation starting from your chest beginning to resolve the tension and tightness in our body. Relaxation spreading from your torso through your limbs as you continue to breathe gently in and gently out.
If you notice your mind beginning to wander. Gently return your attention to the breath. to inhale feel your ribcage expand noticing any sensation or tightness.
Notice the movement of all the muscles that work together as you breathe. Feeling your diaphragm pull down as you inhale and press up as you exhale. Noticing the expansion and contraction of your ribcage as you watch your breath in and out. return your attention to the breath. Noticing it your mind is beginning to wander and gently bringing your attention back to the breath.
And as our chest expands, observe that sensation building in your chest with your inhale. Some people will notice a tingling or a warm. Some might notice a feeling of bubbling happiness or calmness.
Feel the sensation of joy building as you inhale and let it spread across your chest and torso as you exhale.
When you notice your mind beginning to wander from the breath, just gently nudge it back. Remembering to stay gentle with your mind, non judgmental. Inhale and feel that expanding, join your chest. Use your exhale, spread that sensation through your torso and arms, your legs. Inhale.
Feeling that happiness bubbling up building within your chest and exhale, letting that tension dissolve in your body as you use your exhale to spread that sensation of relaxation, that sensation of joy across your limbs and torso.
Focus your attention on the sensations that we’re building here with this inhale and exhale. settling in for a few moments while we breathe.
Inhale, feeling that joyful energy originating in your chest expanding and building with intensity. feel it’s spreading through your limbs down your arms down your legs through to the tips of your toes.
As we exhale, feel that tension dissolve as a sensation of joy spreads throughout your body. Building again on the in breath and dissolving tension and fear with your own breath.
Inhale, feel that bubbling happiness expanding and building within your chest again.
Feel it’s spreading through your body as you exhale. Using that exhale to dissolve tension as the sensation of choice spreads throughout your body. Building again on your inhale and releasing tension with your exhale.
Beginning to deepen our breath here. slowly beginning to reawaken through our fingers and toes. Feeling the weight of our shoulders, tilting your head from side to side Gently opening your eyes.
Thank you so much for joining me in this practice today. I can’t wait to see you in part seven. I’ll see you next time.
”As our chest expands, observe that sensation building in your chest with your inhale. Some people will notice a tingling or a warm. Some might notice a feeling of bubbling happiness or calmness.