Welcome to Pure Life Therapy.
Today we will be practicing a mindfulness meditation that focuses on our breath called the Awareness of Breath Meditation.
Mindfulness is a powerful practice that allows us to be present in the moment and cultivate a sense of calm,
Focus,
And clarity.
Throughout the meditation,
You are invited to close your eyes or perhaps have a gentle gaze forward if that is comfortable for you.
Meditations can be done sitting up,
Lying down,
Or even standing.
Whatever you feel is right for you in this moment.
If at any time you find your mind is wandering,
Gently smile at yourself and simply return your focus to your breath or to the guidance.
Now let's begin by making sure we are comfortable.
Shifting the body in any way needed.
Making the adjustments that are required.
And when you're ready,
Gently closing the eyes or gently gazing softly in front of you.
Let's start by taking three deeper than normal breaths.
Inhale,
And on the exhale,
Letting go of any thoughts or worries.
Inhale,
Exhale,
Shifting the body in any way needed.
Inhale,
Exhale,
Knowing you're exactly where you need to be in this moment.
Gently bringing the awareness to the natural rhythm of the breath.
Take a deep inhale through the nose,
Feeling the air filling your lungs.
And then exhale slowly through the mouth,
Releasing any tension or stress.
Inhale through the nose,
The air filling your lungs.
Exhale slowly through the mouth,
Releasing and relaxing.
As you continue to breathe,
Noticing the sensation of the breath as it enters and leaves the body.
Feeling the rising and falling of the chest.
Noticing the expansion and contraction of the body.
Noticing the expansion and contraction of the belly.
Letting go of any distractions and simply being present with your breath in this moment,
Breathing and being.
As you inhale,
Feeling the air entering your nostrils.
And as you exhale,
Feeling the warmth of the breath as it leaves your body.
Allowing the breath to be your anchor,
Bringing you back to the present moment whenever the mind wanders.
Inhale.
Exhale.
Inhale.
Exhale.
Bringing the attention to the physical sensation of the breath moving in and out of the nostrils.
Feeling the movement of air in the nostrils,
Air hitting the back of the throat,
Inflating the lungs.
On the exhale,
Noticing the lungs deflate,
The air flows up the back of the throat and out of the nostrils.
Focusing on this sensation for the next few moments.
If you find your mind is wandering,
Gently smile at yourself and direct the attention back to the breath as the air flows in and out of the body.
Directing the attention to the movement of air in the chest or abdomen.
If it feels right for you,
Perhaps gently placing the hands on the chest or on the abdomen to explore the physical sensations of the movement of air.
Feeling the chest and abdomen rise and fall with each breath.
Simply breathing and focusing on the physical sensations of breath in the body.
The breath moving like a gentle wave.
Breathing and being.
Observing these physical sensations and knowing that they could be an anchor for you.
You can return the focus to these sensations at any time,
At any place.
Gently bringing your focus back into the sensations of the breath flowing in and out of the nostrils.
Feeling the sensation of the air flowing into the nose.
The back of the throat,
The lungs.
Releasing the focus of the breath and having an awareness of your body sitting where it is.
Taking a moment to express gratitude to yourself for dedicating this time to mindfulness.
Remember,
You can always return to your breath whenever you feel the need to ground yourself and find calm in the midst of daily life.
Starting to adjust the body.
Wiggling the fingers and toes.
And when you're ready,
With the breath,
Gently opening the eyes.
