Hello and welcome.
This guided meditation combines breathing practice and body awareness,
And is longer than the breathing introductions used in the other recovery meditations here.
To expand your experience of Step 11,
This will serve as an example.
The periods of silence are longer and this is by design.
The music continues throughout.
Let's begin.
Find your comfortable meditation position.
You may be seated or you may be lying down.
If you are seated,
Let your feet be on the floor,
Your spine be straight but not erect.
If you are lying down,
Let your spine be straight.
In either position,
Be sure that your breath is unobstructed.
Let your head be level.
Your eyes can be closed or open and gently cast down.
If you are seated,
Let your hands rest gently in your lap.
They may be in a receptive position facing up or the palms may be facing down,
Which is more grounded.
If you are lying down,
They can be by your side or on your belly.
Take a few deep breaths in through your nose,
Out through your mouth.
Bring your attention to the muscles around your eyes.
Feel the tension you may have there and let it drop.
Bring your attention to your jaw.
Feel it relax.
Bring attention to the root of your tongue.
Let your tongue relax.
Let your whole face relax.
Bring your attention to your shoulders.
Let them drop and be loose.
Let your hands be loose.
Take another breath in through your nose and out through your mouth.
Feel yourself rooted in your meditation position.
Allow mindfulness to begin to establish itself.
This may be a trickle or it may rise up like a wave.
Either way,
Greet it like an old friend.
As your mindfulness deepens,
Bring a sense of awareness to your breath.
In through the nose,
Out through the mouth.
Close your mouth gently.
Feel the sensation of your breath moving in and out of your nostrils.
Your breath is your own in this moment.
I invite you to bring your attention to your diaphragm just above your navel.
Feel it expand as you inhale and contract as you exhale.
Focus on your diaphragm as you breathe.
As you focus,
Your lungs will fill more deeply,
Slowing down your breathing.
Softly say,
Breathing in,
I know I am breathing in.
Breathing out,
I know I'm breathing out.
Breathing in,
I know I'm breathing in.
Breathing out,
I know I'm breathing out.
It's just that simple.
When your mind wanders,
Just be aware of it and gently,
Without blame,
Without judgment,
Bring your awareness back to your breath.
While maintaining awareness of your breath,
Allow your awareness to expand to your body.
Be aware of the pressure of your body against the surface you are seated or lying on.
Feel your hands where they rest.
Let your awareness now move through your entire body.
Let your energy of awareness infuse throughout your body,
Remembering your diaphragm,
Your breath,
Your breath,
Awareness of your body.
Silently say,
Breathing in,
I am aware of my whole body.
Breathing out,
I am aware of my whole body.
Breathing in,
I am aware of my whole body.
Breathing out,
I am aware of my whole body.
Breathing in,
I calm my body.
Breathing out,
I calm my body.
Breathing in,
I calm my body.
Breathing out,
I calm my body.
As you rest here,
Present with your breath,
Present with your body,
Feel a sense of contentment and peace.
Hold yourself open to that experience of contentment,
To that experience of peace,
The presence of your breath,
The presence of your body in this moment.
As we come to the end of this meditation,
Slowly move and stretch your muscles.
Gently wiggle fingers and toes.
Bring your attention back to the room,
Back to your breathing,
Back into the present moment,
And when ready,
Slowly open your eyes.
I wish you many blessings in your recovery and I thank you for your kind attention.
