lesson 7: mindfulness of breathing meditation SCRIPT

Before we do any of our chakra meditations in this course and in your group healing sessions, we will prepare the mind and body to receive healing by going through a short breathing meditation. This meditation will help you relax and free your mind and body of all distractions.

As we begin, bring your awareness to your breath. Undoubtedly, a million thoughts will start to invade your mind, but as you continue to bring your awareness back to the breath you will find that the breath distracts you from those thoughts.

Practicing a breathing meditation on a regular basis will help you to be more peaceful, balanced and focused.

So let’s begin.

Find a comfortable place, either lying down or sitting, whichever is right for you. Close your eyes and become fully relaxed.

We will begin with just a few deep breaths.

Inhale deeply and exhale slowly.

Let’s do that one more time, really relaxing the shoulders on the out breath.

Breathe in deeply,

and breathe out slowly.

And, from here, allow your breath to return to its natural rhythm.

There’s no need to control the breath in any way.  Allow the body to breathe by itself.

Allow that natural rhythm of the body to take over, giving yourself permission to just be here,

without having anything to do,

without having to go anywhere,

or achieve anything,

and just allowing the body and the mind to rest.

Keeping the body relaxed,

release any tension in your shoulders.

Relax the muscles in the face and the jaw.

Relax the neck.

Notice if there are any areas of tension or tightness and ask your body to soften those areas.

As you continue to allow your body to breathe naturally,

and from this place of stillness,

in this place of relaxation,

you can bring your awareness into the feeling of the breath in the body.

So, just notice, where do you feel the breath the most in the body?

Where can you notice any physical sensations of movement in the body?

You may notice the rising and falling of the belly.

You might bring your attention to the expansion and contraction of the chest,

or perhaps you’ll notice some feeling of the air as it passes through the nostrils.

Just notice where you feel the breath the most,

seeing if you can connect with the raw physical sensations.

Notice the texture of the breath, without judging it as good or bad,

but just observing.

Notice the whole movement of the breath as it comes in through the nostrils, and down the throat, and, as the belly expands.

And then, on the out breath, as the belly contracts and the air gets pushed up through the lungs, out of the throat, and out through the nostrils.

See if you can follow the movement of the breath.

You can either pick a single spot and see how the breath changes in that spot over time,

or follow it through the different places in the body.

Just stay connected to the present moment.

Now it’s time to move on to the chakra meditation for the ________ chakra.