Whole Body Breathing Meditation

Let's begin by taking a moment to allow your body
to settle into a comfortable position.

You may close your eyes or keep them slightly open allowing the spine to lift (2  seconds),
the shoulders to soften (2 seconds).

Today we will practice whole body breathing.

Adjust yourself so you're sitting in a way
that feels upright and balanced.

Both alert and relaxed (2 seconds).
Begin by taking a full breath in (2 seconds)
and a long breath out (5 seconds).

Noticing the breath, allowing it to move your body as you inhale (2 seconds)
and as you exhale (2 seconds).

Recognizing there is no need to do anything in particular,
no need to control the breath, we’re just allowing.

And as you breathe in,
imagine that your whole body is breathing in.

And as you breathe out,
imagine that the whole body is breathing out.

The whole body filling with breath as you breathe in.
The whole body releasing as you breathe out (5 seconds).
Let’s continue breathing like this for a few breaths (10 seconds).

If you find yourself feeling scattered or distracted,
coming back to the feeling of full body breathing.