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.
In keeping with neuroscientist and meditation instructor Rick Hanson, once we sense the physique as a complete, we activate areas of the mind that are inclined to help aware presence. In our meditation follow, there’s no must focus tightly on a single, small area. Such focus practices may be helpful, however we are able to additionally follow a extra holistic consciousness.
This mindfulness meditation script is appropriate for newcomers. The transient follow guides consciousness to the physique and breath, for a aware expertise of entire physique respiration.
Right here’s a Pattern of the “Complete Physique Respiratory For Aware Presence” Guided Meditation Script:
Let’s start by taking a second to permit your physique
to settle into a snug place.
You could shut your eyes or maintain them barely open permitting the backbone to raise (2 seconds),
the shoulders to melt (2 seconds).
As we speak we are going to follow entire physique respiration.
Modify your self so that you’re sitting in a method
that feels upright and balanced.
Each alert and relaxed (2 seconds).
Start by taking a full breath in (2 seconds)
and a protracted 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 isn’t a must do something specifically,
no want to regulate the breath, we’re simply permitting.
And as you breathe in,
think about that your entire 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 just a few breaths (10 seconds).
If you end up feeling scattered or distracted,
coming again to the sensation of full physique respiration.
This entire physique respiration meditation script can be utilized to encourage your private follow or you need to use it to information others. Mindfulness of respiration is a follow that works nicely in both group or one-on-one settings. You possibly can train this follow 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 follow. You could need to learn the script phrase for phrase or edit the script so it’s extra authentically you. This script consists of strategies for integrating the follow 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 approach to breathe throughout meditation. Contributors ought to really feel empowered to breathe in a method that feels straightforward, pure and supportive.
There are infinite methods to follow mindfulness of breath. On this entire 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 follow your self to see if that feels true for you.
