Let's begin by closing our eyes,
Coming into this moment,
Taking a long,
Slow,
Deep breath in through the nose,
Pausing at the top and then gently letting that go,
Exhaling through the nose or through the mouth.
One more time,
Take a long,
Slow,
Deep breath in through the nose,
Feeling the breath,
It fills your belly,
Your lungs,
And then gently let that go,
Release.
And again,
Take a long,
Slow,
Deep breath in,
Feeling the breath as it moves through your body,
Expanding into space,
And then gently letting that go,
Just settling in here,
Allowing your breath to return to its natural rhythm,
In and out through your nose,
If that's available to you.
Spending a few moments in this space,
Thanking yourself for taking this time,
Noticing any sensations in the body as you settle in.
And if you notice any feelings of uncomfortableness,
Just breathing into that,
And then letting it go.
And notice your mind softening and your body relaxing,
Breath by breath.
Your mind may start to wonder,
May start to create lists or distractions,
And truly that's okay,
The mind is doing what it knows.
When you become aware,
Just simply bring your awareness back to your breath,
In and out through your nose.
Perhaps even focusing on an area of your body where you can feel the breath.
Perhaps that's your belly,
Perhaps your chest,
Maybe even your throat,
Wherever it is,
That's okay.
Just using your breath and anchor to bring you back to this precious present moment.
You may notice the breath slightly cool as it enters through your nostrils,
And warmer as it leaves.
No need to change anything,
Just simply witness and observe.
The miracle that is you.
You may notice sounds from around you that might bring your attention away.
If you do,
It's truly okay.
Just when you become aware,
Bring yourself back to the breath,
In and out.
Here and now.
Letting go of what's happened before,
And what happens next.
Just being here,
Now.
Breathing into any areas of tension or tightness in the body.
Directing your breath to that area or point.
And exhale,
Letting it go.
Now let's start to deepen our breath.
Take a long,
Slow,
Deep breath in through the nose.
And gently let that go.
Let's do that a couple more times.
Take a long,
Slow,
Deep breath in through the nose.
And slowly release.
Last time,
Take a long,
Slow,
Deep breath in through the nose.
And exhaling,
Either from your nose or your mouth.
Biggest breath of the day.
And then just starting to bring some movement back into your body.
Sometimes that's wiggling your toes or your fingers.
Your wrists or your ankles.
Maybe even your neck.
And whenever you're ready,
Open your eyes.
Thank you for meditating with me.
