Hi.
Thanks for joining me.
My name is Fran Chandler.
Connecting to the breath,
Even for brief moments,
Is a great start to beginning a meditation practice.
Let's begin by finding a comfortable seated position.
Allow your feet to ground down into the earth.
Bring your spine tall and straight.
Bring awareness to your hips and just allow them to soften into your seat.
And then I invite you to gently move your attention to your shoulders,
Relaxing,
Softening your shoulders,
Or maybe bringing your shoulders up to your ears,
Holding them there,
And then allowing them to drop down and away.
Soften through your face,
Allowing your eyes to close at this time,
Or just taking a soft gaze down to the ground.
Begin to notice the body breathing,
Maybe bringing your attention to the rise and fall of your chest,
Taking a hand to your chest and one to your belly,
And just connecting to the breath here.
Option to bring your attention to the breath through the nostrils,
Maybe noticing as you inhale through the nostrils the coolness,
And as you exhale,
Noticing the warmth.
If your mind began to wander,
I invite you to come back to my voice and connecting back to the breath.
If you'd like,
You could begin to count your breaths,
Breathing in for one and breathing out for one,
Breathing in for two and breathing out for two,
Breathing in for three and breathing out to three,
Continuing to count,
Increasing the numbers.
And if your mind wanders off,
Just gently come back and begin again at one,
Noticing the sensations in your body and just allowing them to be,
Maybe noticing the sense of peace and calmness that you have within by connecting to the breath.
And again,
If your mind wandered,
Very normal,
Just bringing it back to the here and now connecting back with the breath and taking one or two more breaths here.
And then bringing our awareness,
Maybe begin to move your fingers or your toes,
Bringing some movement back into your body.
I invite you now to open up your eyes and just notice this sense of peace that you have,
Knowing that the breath brought you here.
The breath is always with you and can bring you back to this place at any given point.
Thank you and have a great day.
