Podcast script: Observation meditation – The chest

Music credit: Aube – REMY BOURGEOIS

Hello and welcome to part 7 of this observation meditation series.

The chest, it houses our heart and our lungs.

Yet when was the last time you observed your chest as you enjoy the stillness.

Find yourself a comfortable position, sitting or laying the choice is yours.

***Music starts***

Adjust your shoulders, adjust your hips.

Allow your body to feel heavy.

Slowly close your eyes.

Breathe in deeply, breathe out deeply.

Bring your attention to your chest.

How the chest rises on the in breath.

How the chest falls on the out breath.

How as the chest rises on the in breath, the air is drawn into your body.

How as the chest falls on the out breath, the air gently leaves your body.

How the ribs lift up and apart as you breathe in.

How the ribs feel heavy as you breathe out.

Observe your chest as you breathe.

What do you notice about your chest.

Maybe you notice not only your chest expand on the in breath, but your whole body gently expand. Creating space throughout your entire body.

Maybe you notice the heaviness of not only your chest but your entire body as you breathe out, as you let go.

Enjoy the opportunity to observe your chest.

Do you notice how the back of your ribs gently press into the surface you are resting on, as you breathe in.

How they gently release the pressure from the surface you rest on, as you breathe out.

When was the last time you got to appreciate the stillness, to observe your chest.

Take one more deep breath in, deep breath out.

Allow your breath to return to its natural rhythm.

Gently wiggle your fingers and your toes.

Slowly open your eyes.

Thank you for listening.

***Music ends***

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