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Thank you for meditating with me today!

Meditation Script:

Today, let’s focus on breathing. As you find a comfortable place to be in your body,

notice your breath. How does it feel to breathe? Are you able to breathe easily in and

out through your nose? Notice resistance. Notice ease. Inhale. Exhale. Are you

breathing quickly or slowly? Is your breath deep (belly breath) or shallow (chest

breath)? As you keep your attention on your breath, notice if it changes and

how. Deepen your breath. Feel a lift and expanse through your belly as you

breathe in. Feel your belly draw gently in as you fully breathe out. Feel an

expanse through front and back ribs into the sides of your body as you breathe

in. Feel your body draw back to center as you fully breathe out.

Notice the air coming in through your nostrils as you breathe in. Notice the air coming

out through your nostrils as you breathe out. Notice any aromas on the air as you

breathe in. Notice any taste on your tongue as you breathe out. Observe tension

in your body as you breathe in. Soften whatever you can as you breathe out. Observe

your mental space. Is your mind busy. Notice thoughts. Breathe. Notice any images

connected to thought. Breathe. Isolate one word of thought. Breathe. Say to

yourself, “I am breathing in, I am breathing out. I am breathing in, I am

breathing out.”

Notice your emotions. Breathe. Notice any images connected to your emotions. Breathe.

Isolate one feeling, emotional or physical. Observe heaviness or lightness of

emotion. Breathe. Say to yourself, “I am feeling (if you can, name how you feel).

I am feeling.” Deep breath in, deep breath out.

Breathing in, fill up your belly, feeling the expanse through front and back ribs. Breathing

out, draw your belly button in, feeling your chest and back soften. Notice

resistance. Notice ease. Invite acceptance to wherever your breath is at in this

moment. Move through your day or into rest with a deeper sense of calm and

capacity to breathe. Thank you for meditating with me. Peace.