Welcome.
This is a beginner's meditation aimed to guide and connect you with your breath and body in a calm and gentle way.
It is not necessary to do everything perfectly.
Try to detach from your ego,
Any inner chatters,
And do not worry about perfection.
Because even a few minutes of stillness can be beneficial to reducing stress,
Improving focus,
And creating a great sense of calm and balance.
Let this moment be the peace in your day.
Begin by finding a quiet space where you will not be disturbed or distracted.
When you are ready,
Get in a comfortable seated or lying down position,
Ensuring your spine is straight and your body is relaxed.
Let your hands rest softly on your knees,
On your lap,
Or by your side,
Whichever is the most comfortable for you.
Now allow your eyes to gently close.
Become aware of your body.
Noticing the parts of your body that is in contact with the ground or the chair.
Feel the weight of your body being supported.
Let your forehead,
Eyes,
And jaw soften.
Soften.
Let your shoulders drop.
Allow your arms and hands to relax.
Being present and centered,
Gently bring your attention to your breath.
Observe your breathing without changing it.
Feeling the air moving in through your nose and out through your nose.
Notice how your body rises as you inhale.
And falls as you exhale.
Stay rooted in your breath.
If your mind starts to wander,
That's okay.
Observe the thought gently without any judgment.
And guide your attention back to your breath.
You might say silently to yourself,
Breathing in two,
Three,
Four.
Breathing out two,
Three,
Four.
Relaxing your body and letting your breath be slow and steady.
Breathing in two,
Three,
Four.
Breathing out two,
Three,
Four.
Being present and aware of your breath.
Breathing in two,
Three,
Four.
Breathing out two,
Three,
Four.
Breathing in two,
Three,
Four.
Breathing out two,
Three,
Four.
Breathing in two,
Three,
Four.
Breathing out two,
Three,
Four.
Breathing out two,
Three,
Four.
Breathing in two,
Three,
Four.
Breathing in two,
Three,
Four.
Breathing in two,
Three,
Four.
Breathing out two,
Three,
Four.
Breathing in two,
Three,
Four.
Breathing in two,
Three,
Four.
Breathing out two,
Three,
Four.
Breathing in two,
Three,
Four.
Breathing in two,
Three,
Four.
Breathing out two,
Three,
Four.
Breathing in two,
Three,
Four.
Breathing in two,
Three,
Four.
