This will be a short guided meditation focusing on the anchor of the breath.
And this could be done seated,
Lying down,
Standing,
Or walking.
So finding a posture that is the most easeful in this moment,
Whatever the body may be calling for.
And taking a moment just to look around the room and orient ourselves to the space that we're in.
Maybe finding something pleasant.
We're taking in shadows,
Lights,
Textures,
Simply noticing.
And once we've arrived and oriented,
Then this practice can be done with eyes open or closed.
Whatever feels more comfortable and easeful.
Listening to the wisdom of the body.
So we will focus on breathing in.
And simply feeling the sensations of breathing in.
And just letting the body relax and the breath release.
And for these first series of breaths we'll breathe together and I'll count this down in 3,
2,
1.
And gently breathing in for 1,
2,
3,
4.
And breathing out for 1,
2,
3,
4,
5,
6.
And breathing in for 1,
2,
3,
4.
And gently breathing out for 1,
2,
3,
4,
5,
6.
And now in your own time and your own space,
Just following this breath pattern.
Adjusting the inhale and exhale for whatever the body may need in this moment.
Aligning the mind and the body through the breath.
Anchoring us in the present moment.
And now on the next exhale,
Simply releasing the breath pattern we've been practicing.
And taking 3 of the deepest diaphragmatic breaths we've taken all day.
And once we've completed the third cycle of breath,
Just simply now observing the breath.
Observing the felt sense of the body breathing in.
The direct sensations of the breath against the nostrils.
Swirling against the back of the throat.
Sensations of the chest expanding and the belly rising.
Just becoming attuned to the body breathing.
Simply breathe and know we're breathing.
No need to change or control the breath.
The body intuitively on its own breathes all day and all night.
And we can have confidence and trust that as long as we're alive,
The body will breathe.
Simply being aware of the in-breath in its entirety.
And the out-breath in its entirety.
So now in the last few moments of this meditation practice,
Just knowing that the breath is always accessible.
Remembering that we can pause any time in the day.
Anchoring us in the present moment.
And as always,
Thank you for your practice.
