Let me guide you into relaxing by focusing on your breathing.
It seems so easy to do and it is.
When learning to meditate,
It is helpful just to keep these sessions short and brief,
Just so that you can maintain concentration.
And later,
When you become more comfortable and skilled in meditation,
Feel free to increase the duration of your sessions.
For right now,
In this breathing meditation,
We'll learn to focus on the breath.
And this will help to calm your mind and relax your body.
Just remember there is no right or wrong way to meditate.
And whatever you experience during the breathing meditation will always be correct for you at the moment that you need it.
And there is no need to make anything happen.
Just observe.
So let's begin.
Begin by finding a comfortable position,
But one in which you will not fall asleep.
Sitting on the floor with your legs crossed is a very good position to try now.
Close your eyes or focus on one spot in the room.
Roll your shoulders slowly forward and then slowly back.
Lean your head from side to side,
Lowering your left ear toward your left shoulder and then your right ear toward your right shoulder.
Relax your muscles.
Your body will continue to relax as you breathe,
As you meditate,
As you move forward.
Observe your breathing now.
Notice how your breath flows in and out.
No need to make effort to change your breathing in any way.
Simply notice how your body breathes.
Your body knows exactly how much air it needs.
Sit quietly,
Seeing in your mind's eye your breath flowing gently in and out of your body.
When your attention wanders as it will,
Just focus back again on your breathing.
Notice any stray thoughts,
But no need to dwell on them.
Simply let them pass through.
See how your breath continues to flow deeply,
Calmly,
Slowly.
Notice now the stages of a complete breath,
From the in breath to the pause that follows,
The exhale and the pause before taking another breath.
See the slight breaks between each breath.
Feel the air entering through your nose.
Picture the breath flowing down through your cavities,
Through your sinuses,
And then down to your lungs.
As thoughts get in the way,
Allow them to pass.
Just return your attention to your breathing.
See the air now inside your body after you inhale,
Filling your body gently.
Notice how the space inside your lungs becomes smaller after you exhale and the air leaves your body.
Feel your chest and stomach gently rise and fall with each breath.
Now as you inhale,
Count silently,
One.
As you exhale,
Count,
One.
Wait for the next breath and count again,
One.
Exhale,
One.
Inhale,
One.
Exhale,
One.
Continue to count each inhalation and each exhalation as one.
Notice how good your body feels.
See how calm and gentle your breathing is and how relaxed your body feels.
Just breathing gently,
Calmly.
Nice.
There you go.
Now it is time to gently reawaken your body and mind.
Keeping your eyes closed,
Notice the sounds around you.
Feel the floor beneath you.
Wiggle your fingers and toes.
Shrug your shoulders.
And when you're ready,
Open your eyes and just remain sitting for a few moments longer,
Feeling re-energized.
Now,
Fall back and look closer.
Thank you for watching!
Thank you for watching!
