breath guided meditation

 Hi, let's get ready for a approximately 10 minute guided breath meditation. So here you are sitting at your computer screen and just come forward to the edge of your seat. So you're sitting right up onto your sit bones, your feet are flat on the floor. You can place your hands either face down or facing up on your lap. And then just gently close your eyes. Sitting up nice and tall with your eyes closed. Bring your attention to your breath. Now at this moment we're not trying to change the breath, but just simply become aware of how you are being breathed at this moment. Perhaps there's some tightness, perhaps your breath is shallow. Just be aware. And then become aware of your body. But there's any tightness, tension. Ring your attention to those areas of tightness or tension. And consciously relax your body. So you're relaxing your jaw, your forehead, the shoulders, your entire body. And then bring your attention back deepen the breath. And as we're doing this, you're bringing calm, a calmness to your body, relaxing the body. So we will inhale for account of four and exhale for account of four. So at this moment we're just going to even out our breath. And for those who are beginning, just beginning're practice in meditation. You may wish to count, actually count out your inhale and count out your exhale. So I'll count with you for the first two or three breaths. And then you can count just on your own. I know those who have been practicing meditation for a while, it's just simply, consciously, aware of your breath as you inhale and as you exhale, feeling the breath moving in and out of your body, feeling the breath as you breathe in through the nose and exhale through the nose. So let, inhale, 2, 3, 4, exhale, 2, 3, 4, exhale, 2, 3, 4, and continue like this on your own. Notice where you're breathing when you inhale, where the breath is going in the body. See if you can actually inhale through the belly. So when you inhale, your belly rises. And when you exhale, your belly falls inward. If you become lost in thoughts, just gently guide your attention back to your breath. Now let's increase the inhale and the exhale to the count of six. You may notice as you deepen your breathing and you inhale, it goes into the belly, into your chest and rises to the shoulders and as you exhale your shoulders fall, your chest falls and then your belly falls. And now just see if you can just stop the counting and simply be aware. And feel, feel your belly rise as you inhale. The chest rise, the shoulders rise. And feel your chest fall, your belly fall as you exhale. (silence) Show the body relax as your breath evens out. [ Background Sounds ] Notice the space around your breath. Notice this space in this moment. (silence) And when you're ready, it's slowly open your eyes, taking in the world of form. It's still keeping some attention on your breath. And as you go about your day, just practice keeping some attention inward on your breath. And if you feel like you just want to keep sitting here, meditating on your breath, feel free to do so. [BLANK_AUDIO]