Mindfulness of respiration helps floor us within the current second. We will watch the breath because it strikes by a single, small level, such because the tip of the nostril. We will really feel the rise and fall of the chest. On this guided meditation script, we sense the breath by the physique as a complete, imagining the entire physique respiration.
Based on neuroscientist and meditation instructor Rick Hanson, after we sense the physique as a complete, we activate areas of the mind that are likely to help conscious presence. In our meditation apply, there’s no have to focus tightly on a single, small house. Such focus practices could be helpful, however we will additionally apply a extra holistic consciousness.
This mindfulness meditation script is appropriate for newcomers. The temporary apply guides consciousness to the physique and breath, for a conscious expertise of complete physique respiration.
Right here’s a Pattern of the “Entire Physique Respiration For Conscious Presence” Guided Meditation Script:
Let’s start by taking a second to permit your physique
to settle into a snug place.
It’s possible you’ll shut your eyes or maintain them barely open permitting the backbone to elevate (2 seconds),
the shoulders to melt (2 seconds).
Right now we’ll apply complete physique respiration.
Regulate your self so that you’re sitting in a means
that feels upright and balanced.
Each alert and relaxed (2 seconds).
Start by taking a full breath in (2 seconds)
and an extended breath out (5 seconds).
Noticing the breath, permitting it to maneuver your physique as you inhale (2 seconds)
and as you exhale (2 seconds).
Recognizing there is no such thing as a have to do something particularly,
no want to manage the breath, we’re simply permitting.
And as you breathe in,
think about that your complete physique is inhaling.
And as you breathe out,
think about that the entire physique is respiration out.
The entire physique filling with breath as you breathe in.
The entire physique releasing as you breathe out (5 seconds).
Let’s proceed respiration like this for a number of breaths (10 seconds).
If you end up feeling scattered or distracted,
coming again to the sensation of full physique respiration.
This complete physique respiration meditation script can be utilized to encourage your private apply or you should utilize it to information others. Mindfulness of respiration is a apply that works properly in both group or one-on-one settings. You may train this apply stay or use the script to file an audio or video meditation.
Earlier than sharing this meditation script with others, familiarize your self with the apply. It’s possible you’ll need to learn the script phrase for phrase or edit the script so it’s extra authentically you. This script contains ideas for integrating the apply into each day life and main a quick inquiry.
Anytime you’re guiding others in mindfulness of the breath, it’s necessary to emphasise there’s no proper technique to breathe throughout meditation. Individuals ought to really feel empowered to breathe in a means that feels simple, pure and supportive.
There are infinite methods to apply mindfulness of breath. On this complete physique respiration guided meditation script, listeners are invited to expertise the breath as expansive and holistic. Bringing open consciousness to our respiration may help the thoughts really feel spacious. Discover the apply your self to see if that feels true for you.
