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Thank you for meditating with me today!

Meditation Script:

Seated, maintaining an upright position, relax the shoulders.

Bring attention to your breath. Notice your inhale, exhale. Aware of any

resistance as you breathe in or is it easy to breathe fully in? As you breathe

out, notice resistance or is it easy to breathe fully out? Notice if your

breathing is deep or shallow, quick or slow. Observe any tension in the body as

you breathe in. Breathing out, relax whatever you can. Here, bringing attention

back to your posture. Seated, maintaining an upright position, with shoulders

relaxed. Relax the face. Deepen and expand the breath. Fill the belly up with

the breath, breathing in, feel the front and back ribs expand to the sides of

the body. Exhaling, feel the ribs return to center, belly drawing slightly in,

fully release the breath. Here, I’ll begin our first breathing exercise, a 2-count

inhale, 3.5-county hold, 4-count exhale. I’ll repeat these counts for 3 cycles

of breath. Do what you can. If you become light-headed, please return to your

natural rhythm of breath. Exhale completely. Inhale 2, hold 2 3&, exhale 2

3 4, [repeated twice more]. Return to your natural rhythm of breath.

Expanded the breath as your body allows, I’ll count out a 4-count

inhale, 7-count hold, 8-count exhale, repeating these counts for 3 cycles of

breath. Do what you can. If you become light-headed, please return to the first

breathing exercise, our modified version or return to your natural rhythm of

breath. First, fill the belly up with the breath, breathing in, feel the front

and back ribs expand to the sides of the body. Exhaling, feel the ribs return

to center, belly drawing slightly in, fully release the breath. Inhale 2 3 4,

hold 2 3 4 5 6 7, exhale 2 3 4 5 6 7 8, [repeated twice more]. Return to your

natural rhythm of breath.

Notice how you feel, observing your whole-body experience,

your physical space—tension, ease—mental space—busyness, calm—emotional space—heavy,

light. You might rest here or continue the breathing exercises or bringing

gentle movement to the body, softly open the eyes, and breathe into your day.