Hello and welcome.
My name is Karolina and I'm so glad you've joined me for this short meditation practice.
This session is perfect for beginners and introduces one of the most fundamental techniques,
Breath awareness meditation,
Often referred to as mindfulness meditation.
This practice helps us develop focus and attention by gently guiding our awareness to the flow of our breath.
Start by finding a comfortable sitting position.
You can sit on a chair,
On a sofa,
Or if you prefer,
Cross-legged on a cushion.
Rest your hands gently in your lap or on your knees.
Keep your back straight but relaxed.
Let your shoulders drop away from your ears.
And if it feels right for you,
With your next exhale,
Softly close your eyes.
If closing your eyes doesn't feel comfortable,
You can simply lower your gaze.
Take a moment to tune into your body and notice how you're feeling right now There's no need to change anything.
Just be present in this moment.
Now,
Exhale where you are.
And take a deep breath in through your nose,
Allowing your belly to rise as you inhale.
Pause for a moment at the top and then slowly exhale like a wave.
Now let your breath return to its normal rhythm.
There's no need to alter it.
Just observe the air as it flows in and out through your nostrils.
Notice where you feel your breath most clearly.
It might be at the tip of your nose,
Inside your nostrils,
In your chest as it rises and falls,
Or in your belly as it expands and contracts with each breath.
Choose one of these areas and gently bring your attention there.
Notice the little pause between each inhale and exhale Your only focus right now is to observe your breath.
There is no need to change it or control it.
Simply be curious about the experience of breathing.
It's completely normal for your mind to wander away from the breath at some point.
Don't worry if it happens.
When you notice your attention has drifted,
Simply notice your thoughts.
And then gently,
With kindness,
Bring your focus back to your breath.
The goal of this meditation isn't to clear your mind completely but to notice when it wanders and then lovingly guide your attention back to the breath.
To help you maintain focus,
You can silently say inhale with each breath in and exhale with each breath out.
As we near the end of this meditation,
Take a moment to thank yourself for taking this time for you today.
And when you're ready,
With your next inhale,
Slowly open your eyes.
