Hello.
This is a meditation for if you're feeling and it'll be distracted,
Unclear,
Uncertain.
Perhaps confused.
You'll do to start with,
I'll get you to just firstly sit comfortably.
Just sit comfortably.
Keep a nice straight back and neck.
Close your eyes and your mouth.
And we're going to be breathing in and out.
Through the nose.
So let's do this together.
So.
.
.
Just bring your attention to your breath.
Bring your attention to a very slow Very calm.
Very natural,
A very rhythmical movement.
Of the breath as it flows into the body.
Quietly and calmly.
And then as it exits the body.
That's all we're doing.
Bring your awareness.
Your focus.
Your attention.
To one thing only,
Following the path of your breath.
You could if you wanted to use the imagery.
Of imagine a beautiful,
Soft,
Rolling,
Gentle wave.
Moving across the surface of the ocean.
It is travelling towards the shore.
And then it gently breaks on the shore,
And then that wave returns,
Flowing back out and into the join again.
Calm stillness of the ocean.
So this is the movement of our breath.
Nothing mechanical,
Just a very quiet,
Simple noticing.
Are reconnecting with the natural rhythm.
And the wisdom of the body.
The body knows how to breathe.
All we need to do now is tune in.
To relax,
And to focus on this gentle movement,
This flow of energy.
Just like the wave flowing into the beach.
And then the wave flowing back out into the calm ocean.
Our breath is very much the same.
Moving in from the vastness.
Of the still Spacious Universe.
Moving into our body.
And as we breathe out,
This breath then returns back.
Into the calm vastness.
Of the Universe itself.
And that's all we're doing,
Slowing everything down.
Following the path of the breath and as you breathe in as you are sitting with a straight back.
Allow your breath to move in until it starts to Feel your lungs to the point where you feel your ribcage expanding.
That means you're coming to the very top of the breath.
Then at the very top of your breath,
Pause.
And then exile.
Quietly,
Calmly,
Peacefully.
This lovely,
Soft,
Gentle exchange,
This soft movement,
This rhythm,
Of the body receiving and then the body letting go.
Quietly and calmly.
This is the rhythm.
This is the awareness we hold.
As we gently move the breath as it flows into the body,
As the wave gently and peacefully rolls towards the shore.
And then the wave recedes and the breath leaves the body.
Quietly and calmly.
And the breath returns to the stillness and the vastness.
Of the ocean.
The ocean of the universe.
The vastness.
Its silence and its stillness.
And as we breathe in,
These are the qualities we're bringing into our being.
Calmness.
Stillness.
A spaciousness and a lightness a presence.
Of calm,
Of ease and flow.
And if we're ever feeling a little bit anxious or stressed,
Confused,
Uncertain.
This very natural and easy movement,
This exchange,
This soft flow.
Is a wonderful exercise to return to at any time.
You can do this sitting at home.
You can do this sitting at your desk at work.
You can do this in public transport.
Wherever you are.
For wherever you are,
You are breathing.
So all we need to do is just close our eyes,
Wherever you may be.
Only for a few minutes.
Come back to this exercise again and again.
And as you do so,
You will feel the body Begin to quieten.
Begin to become more relaxed.
Any sense of uncertainty or confusion,
Just begins to quietly settle.
As that energy leaves the body as we breathe out.
And what is it that comes into the body when we breathe in?
Spacious,
Lightness,
Calmness and an ease and flow.
That's all we have to do.
A few minutes every day,
Perhaps in the mornings and the evenings,
Before you go to bed,
Before you open the door and leave for your working day.
This simple very calming and very relaxing exercise.
Blessings to you.
