Peace and welcome.
Thank you for applying today's BOM.
This will be a seven-minute guided meditation designed to help you keep focus on your breath.
I'd like to take some time to find a comfortable position,
Whether you're sitting in a chair,
Couch,
Or cushion on the floor.
Sit up with a straight back,
Sending your heart towards the sky,
Worthy to receive.
I invite you to look around the room with a soft focus.
And as we begin our practice,
We'll start with a few deep inhales through the nose,
Followed by an open mouth exhale.
On this next exhale,
Gently allow your eyes to come to a close.
As your breathing finds its natural rhythm,
Notice if the mind begins to wander.
Let it.
Don't try and stop it.
Allow the mind to do its thing.
Now gently bring it back to the breath.
Let's bring awareness to your body.
Feel the weight pressing down.
Feel gravity pulling,
Inviting you to be grounded with the earth.
Notice the weight of your head that your neck supports.
Feel that weight down your back and spine.
Follow it down to your pelvis,
Tailbone.
Now let's send gratitude to them and all their support.
How does your body feel in this moment?
Don't dwell on these feelings.
Notice the sensation.
And again,
If your mind has began to wander,
That's all right.
Know that it will,
Especially if it's stressed or overworked.
Give yourself grace.
Gently bring it back to the breath.
Notice the rising and falling of the chest.
We can even take it a step further.
Place a hand on the chest and one on the belly.
Now we can feel the breath,
Both inside and out.
Now for our last visualization,
I invite you to follow the breath.
Notice that split second between the inhale and the exhale.
A brief moment of peace,
Stillness.
That pause that's only a nanosecond for us.
Now without holding your breath,
Stay in that moment for as long as you can.
And know that peace isn't only in each breath,
But even in between each breath.
And as we come to a close,
Bring your awareness back to the room.
Notice the sounds around you.
Identify them.
Wiggle your fingers and toes,
Like a cat showing us affection.
Gently,
Slow blink your eyes open.
Thank you for applying today's balm.
