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Thank you for meditating with me today!

Meditation Script:

As you settle into a comfortable and supported place in your body, bring attention to

your breath. Notice your inhale, exhale. Notice the expanse through your belly,

lift of your chest and shoulders as you breathe in. Observe and feel the pull

of your belly inward, shoulders and chest relax as you breathe out.

Deep breath in through your nose, open mouth exhale. Deep breath in through your

nose, sigh it out. Deep breath in through your nose, as you exhale vocally express the

word, “Breathe.”

Notice how you feel from the tips of your toes to the crown of your head. As you breathe

in, imagine a spiral of air coming in through your toes, spiraling up through

you body to the crown of your head. As you breathe out. Imagine that spiral of

air coming down through the crown of your head through your body and out through

the tips of your toes.

Deep breath in through your nose, open mouth exhale. Deep breath in through your

nose, sigh it out. Deep breath in through your nose, exhaling, sigh out the word, “Breathe.”

Now, breaking down the sounds of that same word, pressing your lips together,

express just the sound of the B. Inhale, exhaling sound out the  r e a, Rea. Inhale, exhaling

sound out the t h e, the. Returning to your natural rhythm of breath, again sound out

those three parts of the word breathe, redirecting your thoughts toward the sound of the

word, for a moment letting go of meaning, and repeating this mantra 7 times: “B

Rea The. B Rea The B Rea The.”

Deep breath in, deep breath out. Notice how you feel. Observe any busyness or calmness

of mind. Notice tension or ease in your body. Breathe. Move through your day or

into rest, using this B Rea The mantra to quiet mental chatter. Thank you for

meditating with me. Peace.