Please find a quiet place where you won't be disturbed,
Turning off or silence any distractions
And find a comfortable seated position,
Softly closing down your eyes.
We will begin by taking three deep breaths.
Take a deep breath in and a long breath out.
Another deep breath in and a long breath out.
Take another deep breath in and a long breath out.
And just return back to your natural breath.
Just notice now as you breathe naturally,
The breath entering and leaving your nose,
Becoming aware of any subtle sensations.
You may notice the temperature,
The cooler air on the inhalation and the warmer air on
The exhalation.
If your attention drifts off to a thought or to a sound,
That is okay.
Just become aware that your attention has drifted and return your attention back to
Your breath.
It doesn't matter how many times this happens,
Just keep returning it back to your breath.
Take your attention to the pause between your breaths.
The pause between your exhale and your next inhale.
Just notice what happens in this pause.
Notice the stillness.
If your attention has drifted off to a thought or to a sound,
That is okay.
Just be kind to yourself and return it back to your breath.
On your next inhale,
Follow the breath in through your nose as your stomach expands.
Your ribs expand,
Your chest and shoulders rise.
And as you exhale,
Your chest and shoulders lower,
Your ribs contract,
Your stomach contracts
And the breath leaves your nose.
Inhaling into your stomach as it expands,
Ribs expand and chest and shoulders rise.
Inhaling chest and shoulders lower,
Ribs contract and your stomach contracts as the breath exits
Your nose.
Inhaling into your body as it expands and exhaling as it contracts.
Just breathe naturally here,
No need to force or control the breath.
You can take your attention off your breath now and start to listen to the sounds that
Are around you.
Keeping your eyes closed,
You can begin to move your hands and your feet.
Have a little stretch out in the space around you.
And when you're ready,
You can open your eyes,
Taking your time coming back around.
Thank you for meditating with me.
