This meditation is designed to bring you into the present moment,
To find a sense of presence within yourself.
Beginning with a few deep breaths on your own,
As you breathe in and you breathe out,
Simply notice your breath.
What do you notice?
Where do your inhales land?
Where does the base of your exhale begin?
Now beginning to deepen your breath,
I'll lead you through a couple timed inhales and exhales.
We'll inhale for four counts,
Exhale for five counts.
But first,
Let's release all our air with an exhale,
And slowly bring our inhale into our body through the nose for four,
Three,
Two,
One,
And slowly exhale through the mouth for five,
Four,
Three,
Two,
One.
Again,
Inhaling through the nose for three,
Two,
One,
And exhaling five,
Four,
Three,
Two,
One.
Once more,
Inhaling four,
Three,
Two,
One,
And exhaling five,
Four,
Three,
Two,
One.
Moving into a space of presence,
We begin to inhale to the words,
I call in presence,
And exhale to the words,
I release this day.
Inhale,
I am present in my body.
Exhale,
I release anything that may have taken place earlier.
Inhale,
I am present with myself.
Exhale,
I release anything that may need to occur later.
Inhale,
I am present here and now.
Exhale,
I release my breath to create space for presence.
Inhaling into presence,
Inhaling into presence,
Exhaling into presence,
Inhaling into your presence,
Exhaling into your presence,
Inhaling into your own presence,
Exhaling into your own presence.
Continuing to breathe a few more inhales and a few more exhales on your own.
As you breathe,
Continuing to embody the presence that you call in with your inhales and your exhales.
I inhale presence within myself.
I exhale presence within myself.
