Welcome to this guided beginner's meditation aimed to assist you in calming your mind,
Connecting you with your breath and helping you stay in the present moment.
Before we begin,
Find a comfortable place to sit without overthinking about the correct posture.
Keep your back comfortably straight and your shoulders back and relaxed.
When you are ready,
Close your eyes gently or soften your gaze.
Tilting your head slightly forward so it's as if you are looking at the floor without straightening your neck.
Let your hands rest gently on your lap.
Take a moment to just arrive,
Noticing that you are here in this body in this moment.
Gently bring your attention to your breath.
There is no need to change the way you're breathing.
Just notice the natural rhythm of your inhale and exhale.
Feel the air as it enters into your nose and the way the air flows out upon exhale.
Begin by gently deepening your breath.
Inhale,
Feel your belly rise like a gentle balloon.
You want to breathe into your diaphragm.
Exhale,
Feel the stomach area soften and deflate.
We will breathe to a count of three.
Inhale through the nose,
One,
Two,
Three.
Hold the breath,
One,
Two,
Three.
Exhale through the mouth,
One,
Two,
Three.
And again,
Inhale through the nose,
One,
Two,
Three.
Hold the breath,
One,
Two,
Three.
Exhale through the mouth,
One,
Two,
Three.
Now imagine with each breath in,
You're breathing in a soft,
Cool,
Blue light,
A calming,
Clear,
And refreshing light.
With each breath out,
You're exhaling a mist of gray fog that represents stress,
Cluttered thoughts,
And the tension from the day.
Breathing in,
One,
Two,
Three.
Calm and clear,
Hold your breath.
One,
Two,
Three.
Breathing out,
One,
Two,
Three.
Releasing stress.
Breathe this way for a few more rounds.
Letting the fog dissolve more and more with each exhale.
Breathing in,
One,
Two,
Three.
Feel positivity flowing in.
Hold your breath,
One,
Two,
Three.
Breathing out,
One,
Two,
Three.
Let the negative thoughts flow out.
Breathing in,
One,
Two,
Three.
Purifying the body and mind.
Hold your breath,
Two,
Three.
Breathing out,
One,
Two,
Three.
Releasing all the clutter.
Now imagine that you are sitting beneath a sturdy tree in a quiet,
Peaceful forest.
The sun filters through the leaves,
Creating a patch of light,
And you can feel the warmth on your skin.
You can hear the soft rustle of leaves and the distant sound of flowing water from a stream.
Observe your surroundings and allow yourself to feel the present moment fully.
If any thoughts arise,
Let them drift past like clouds in the sky or a fallen leaf into the stream.
You do not have to respond to them or follow them.
Let them go and watch them flow.
And gently bring your attention back to your breath.
Breathing in,
One,
Two,
Three.
Hold your breath,
One,
Two,
Three.
Breathing out,
One,
Two,
Three.
We live in such a busy world and the mind often wanders.
Be assured that that is okay.
To have thoughts arise,
It is absolutely natural.
There is no need to overly control them.
Notice them and return to this peaceful forest and to your breath.
With practice,
This will get easier.
Breathing in,
One,
Two,
Three.
Hold your breath,
One,
Two,
Three.
Breathing out,
One,
Two,
Three.
We will rest here for a moment.
Now begin to return your awareness to your body.
Feel the weight of your body where you are sitting.
Feel the air on your skin.
Hear the sounds around you,
Near and far.
Take a final deep breath in and slowly breathe out.
Wiggle your fingers and your toes gently.
And when you are ready,
Slowly open your eyes if you have them closed.
Take a moment to notice how you are feeling.
You may wish to keep a journal after this session if you want to look back on your progress.
If you don't want a journal,
That is also okay because even just a few minutes of meditation practice can help bring you to the presence and shift your entire day.
So whenever you need a moment of calm,
Of being present and in your breath,
Know that you may return to this meditation at any time you need.
Thank you for joining this session today.
Your meditation session is now complete.
