Welcome to this short breathing meditation,
Just giving yourself an opportunity to connect to the present moment and to connect your breath and your body and your mind.
Finding yourself a comfortable seat where your spine can be long and your breath can flow smoothly.
Just draw your shoulders up to your ears and then allow the shoulders to melt down the back of the body.
Lifting up and out through the crown of the head and just draw the sides of the neck back so that your chin comes parallel to the floor and then closing down the eyes or just lowering the gaze,
Just begin to feel the flow of your breath.
Sensing your breath in the abdomen and lower ribcage and noticing the breath as you breathe out and in.
As you breathe in,
Notice the ribcage expand breathing all the way up from the belly into the chest and as you breathe out just notice the body contracts,
The lungs deflate and the breath leaves your body and using your attention establish a deep relaxed breath that flows smoothly out and in and as you continue to deepen your focus and your awareness of your breath,
Relaxing your effort,
Allowing your breath to flow effortlessly and noticing with each breath out,
Allowing your body to soften your nervous system begins to calm and then bring your awareness to the touch of the breath in the nostrils,
Taking your time to gradually focus your attention,
Focusing on the touch of each breath,
The cool sensation of the breath and the tip of the nostrils as you breathe in and the slightly warmer sensation of the breath as it leaves your body,
Allowing any passing thoughts to be released as you exhale and returning your awareness back to the touch of the breath in the nostrils,
Maintaining and deepening your nostril focus and as thoughts arise do not judge them,
Acknowledge them and allow them to pass without giving your attention to them and returning your attention back to the touch of the breath on your nostrils and just feeling into the sensation of being here now,
Being here in this present moment,
No need to look back on the past,
No need to look forward into the future and each time your mind begins to wander just gently guide it back to the touch of the breath on the nostrils time and time again and for the final few moments of this practice I will leave you to breathe in silence and when you next hear my voice I will guide you back to full awakened consciousness and then slowly taking some deeper breaths,
Coming back to the senses,
Wiggling the fingers and wiggling the toes,
Maybe reaching the hands up overhead,
Coming into a full body stretch before bowing the chin down,
Gently flickering open the eyes,
Lifting the head and coming back to full awakened consciousness
