Welcome to this guided breathing meditation.
By becoming aware of the breath,
We become mindful of life as we are experiencing it in the present moment.
I invite you now to find a comfortable seat.
Sit with your spine upright.
Hands can rest gently in your lap or wherever feels most comfortable for you.
Close the eyes if that feels safe or you may choose to keep them open with a soft gaze.
We will begin by taking a few slow,
Deep breaths.
Inhaling through the nose,
Feel the breath as it moves into your body.
Exhaling,
The breath is released,
The body relaxes.
Inhaling,
Focus your awareness on the breath.
Exhaling,
Softness,
Relaxation.
You inhale,
Filling up as much as you can.
You exhale all the air out.
As you breathe in,
Feel the air touch the tips of the nostrils.
Following the breath,
Moving all the way into your lungs.
Then you exhale,
Relaxing,
Softening.
Relax your shoulders.
Feel the forehead and the brow relax.
The eyes rest gently in their sockets.
Allow the muscles in the face and the cheeks to relax.
Unclench the jaw.
Feel the sensations being created in your body as you breathe.
These sensations keep you present in this moment with your breath as it flows in and out of your body.
You inhale,
Filling up.
You exhale,
Softening.
As you continue to breathe here,
Focus your awareness on your breath.
Notice its rhythm and flow.
If your mind has wandered and is no longer with the breath,
Gently bring your attention back,
Fully focusing on the breath.
Inhaling,
Exhaling.
Nothing else to do.
Nowhere else to be but here,
Present with the breath.
Feel how your body expands as you inhale and contracts as you exhale.
As you inhale,
The belly expands,
The chest rises.
As you exhale,
The belly contracts,
The chest falls.
Inhale,
Awareness of the breath.
Exhale,
Relaxation.
As you continue to breathe,
Fully focused on the gentle rhythm of the breath,
Everything else fades away into the background of your consciousness.
You inhale,
You exhale,
Relaxing,
Softening.
One last,
Deep,
Full inhale,
And then you exhale.
Very nice.
Taking the knowledge with you that any time you need a quick reset,
The breath is here.
The breath is here to anchor and connect you to the present moment.
I invite you now to reconnect with your whole body.
The place where you sit,
The space around you,
The sound of my voice.
You can then take as much time as you like,
And when you feel ready,
You can slowly open your eyes.
