Episode 41: Gratitude | Breath + Body

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Thank you for meditating with me today!

Meditation Script:

Bring attention to the position of your body in this moment.

Are you seated or lying down. If you’re lying down, are you positioned on your

back or side or belly? If you’re seated, are you in a chair or on the floor or

supported by a cushion or blanket or block? Scan your body. Notice pain points.

Bring your attention to anywhere pain exists in the body. Notice the sharp,

shooting, stinging, or tingling sensations. Notice any tension in the body. Tension,

distinguishable from pain, exists in the body to help release stress through shortening

(strength) and lengthening (stretch) of muscle.

Now notice where you feel relaxed. In what areas of the body

do you feel a release or ease of tension? Does your body feel mostly relaxed or

mostly tense? Observe, attaching no value judgement, no right or wrong to how

you feel in your physical space, simply notice what is.

Notice your breath. Observe how you’re breathing. Feel the

torso fill up with your breath as you breathe in. Feel the torso relax as you

breathe out. Feel the diaphragm, that muscle just below the lungs, contract as

you breathe in, then relax as you breathe out. Notice the slight pause at the

top of the breath and then at the bottom of the breath. Observe any resistance

or ease as you fully breathe in. Observe any resistance or ease as you fully

breathe out. Feel your whole body breathe in and out-- breath, like blood,

moving through your body.

Say to yourself, “I am thankful for my breath and body. I am

thankful for my breath and body. I am thankful for my breath and body.” Ease

through your day feeling whole in breath and body. Thank you for meditating

with me. Peace.