Hello dear ones and welcome to this guided meditation breathing practice.
Find a comfortable position.
There is no right or wrong here.
It's all about finding something that works for you.
Close your eyes.
Take a moment to realize you're here in this moment.
Taking in the things around you.
Not focusing on anything specific.
Just a general awareness of where you are in this space,
In this moment of peace and calm.
Nowhere else to be.
Just here.
Observing your body,
Mind,
And soul.
As you maintain this soft,
Gentle awareness,
Take a moment to feel your breathing.
Gently inhaling through the nose.
Feeling the air move into your body.
Filling you with life.
And slowly exhaling again.
Feeling your body relax as you let go of the air.
Breath is life energy.
When we restrict our breathing,
We diminish our life energy.
Take a moment to get closer to your breathing.
To befriend it.
Is it shallow or deep?
Slow or fast?
Smooth or rough?
Regular or irregular?
Do you tend to push it or hold it?
If you allow yourself to explore your breathing with this curiosity,
You will get a good insight into where you are right now.
Begin to slowly deepen your breath.
Inhaling a sense of calm and exhaling any stress or tension as you take these slow,
Deep breaths.
Give your body and your mind permission to relax and let go.
Feel the rise and fall of your belly.
Slow and gentle.
Just like the breath.
Now as you begin to shift your attention to your breathing,
Simply note the four steps of the breath cycle.
As you breathe in,
Notice the air going through your nose.
Notice its touch point inside your nose.
Notice the pause.
How the pause is an experience in itself.
And as you exhale,
Notice the air going out of your nose.
The touch point as it escapes back out through your nose again.
And then notice the pause right before your next inhale.
Inhaling gently through your nose,
Feeling the air fill up your body.
Before exhaling again,
Gently out through your mouth,
Feeling your body relax as the air leaves your lungs.
In again and out again.
Feeling your muscles fall deeper into a state of relaxation with every breath.
Continue to focus on these four steps in each breath.
Observe your in-breath.
Observe the longevity of the pause.
Observe your out-breath.
In.
Pause.
Out.
Pause.
And again,
Remember you are not changing or controlling your breath in any way.
There is no pressure,
No pushing.
You are just observing the motion and the sensations of the breath.
As you get into the rhythm of slow,
Consistent breathing,
Take comfort in knowing that there is nothing left to do but listen to my voice and tune into your breath.
You may find your mind drifts off.
That's completely okay.
When you notice your mind has strayed,
Just gently bring your focus back to the rhythm and sensations of your breathing.
Breathe in and out,
Letting go of any worry or doubts that your body may be holding on to.
Take another deep breath in.
Hold at the top and release,
Drawing your navel to the back of your spine.
Allow your breath to move with ease now,
Gently,
With no force.
Let go of any thoughts that may doubt you from fully enjoying this breathing practice.
There is no right or wrong way to practice mindful breathing.
It is perfectly fine however way you decide to allow yourself to sink deeper and deeper into a state of peace and calm.
Just noticing the natural inhale and exhale of your breathing.
Just simply noticing the flow of your breath.
Bring your attention to any part of your body that may be feeling tense.
Breathe gently into these areas,
Creating more space,
More freedom to move with clarity and forgiveness.
Freedom is power and you are in control of your inner being,
Of the peace that you are inviting into your body right now.
Gradually notice the stillness of your body.
Focus on the sensations where your body contacts the floor or the chair.
Exploring these sensations.
Simply feel into your body and let it breathe itself.
Bring your attention to your chest and belly,
Feeling the rise gently on the in-breath and fall on the out-breath.
Be with each breath for its full duration.
You are so relaxed in this moment.
You deserve this time.
Nothing else to do.
Just to spend a moment in your busy day with your breath.
To nurture your mind.
To bring peace and stillness into your life.
As this practice comes to an end,
Simply take a moment to wake up your body and your mind so you can return to full awareness.
Sit quietly for a moment with your eyes gently open.
Reorienting yourself to your surroundings.
Know that this relaxation will remain with you long after this practice.
Namaste.
