Welcome to your meditation,
Please find a comfortable seating position,
Take a few breaths to arrive in your position,
There's no rush.
Now once your body arrived,
Slowly close your eyes and take a moment to come to absolute stillness.
Now slowly bring your focus on your breath,
Observe your breath,
Feel your breath.
Now slowly bring your focus on your breath,
Observe your breath,
Feel your breath.
Do not control your breath,
Just observe it for now.
Very good.
For a brief moment,
Let us experience the control of the breath.
I would like to invite you now to consciously control your breath.
The pace,
The intensity,
The depth.
You are in control of your breath,
Let that happen.
Being in control of your breath is neither good nor bad.
Just appreciate the feeling of control of your breath for a moment.
Now let us slowly move away from the control.
Gently and slowly go from controlling your breath to observing your breath again.
Trust your subconscious to take care of you,
To guide you.
If you just observe your inner guidance,
Your subconscious mind will bring your breath to beautiful calm harmony.
Breathing in and out might take a few moments,
But it will happen.
Keep breathing and keep observing.
In and out,
Keep observing.
And then become a little bit more specific in your observation.
What does your breath feel like?
Where does it end and where does it start?
How are you breathing?
Are there parts of your lungs that are feeling more and some are less?
Does it start slower fast or end slower fast?
Without any judgements,
Try and observe your breath in a bit more detail.
Now I would like to invite you to try and feel inside the tip of your nose.
Feel the physical sensation in that part of your nose.
What's the quality?
Is it soft,
Hard,
Slow,
Fast,
Dry,
Wet?
Any quality,
All any qualities are fine.
What feelings do you have inside your nose when you breathe?
For a minute,
Just observe.
Keep observing your breath and slowly activate your body while you're still aware of your breath.
You can move your fingers,
You can open your eyes.
Ground yourself in your breath.
Stay aware of your breath for a few more moments while you come back out of your meditation.
Keep breathing,
Keep the calm,
Keep the awareness of your breath while you exit this meditation.
And this is the end of the meditation.
