You you Welcome to this guided meditation you will focus on your breath throughout this practice This will calm your mind and relax your body Remember there is no right or wrong way to meditate Whatever you experience during this breathing meditation is right just for you Release the need to try to make anything happen Just observe Just observe Let's begin Find a comfortable position But one in which you will not fall asleep Sitting on the floor with your legs crossed or sitting upright in a firm chair or other supportive surface are good positions to try If you have to lay down for this meditation,
That's perfectly okay as well Perfectly okay as well I invite you to softly close your eyes Roll your shoulders forward and slowly roll them back Lean your head from side to side Lowering your left ear toward your left shoulder And then your right ear toward your right shoulder Relax your muscles Your body will continue to relax as you meditate Now observe your breathing Notice how your breath flows in and out of your body Notice how your breath flows in and out Make no effort to change your breathing in any way Simply notice how your body breathes Your body knows how much air it needs Sit or lay quietly Sit or lay quietly Bring your awareness to your mind's eye Witness your breath flowing gently in And out of the body Breathing in through your nose And out through your mouth With your mouth slightly open Let your breath softly be audible So you can faintly hear the exhale When your attention wanders as it will Simply let the thoughts pass See and feel how your breath continues to flow Deeply Calmly Notice the stages of a complete breath From the in breath to the pause that follows The exhale And the pause before taking a new breath Feel the air entering through your nose Picture the breath flowing through the cavities of your sinuses All the way down to your lungs If thoughts pop in and out of your mind,
Allow them to pass Just ever so gently return to your awareness Let your breath slowly flow through your nose Just ever so gently return to your awareness of the breath See and feel the air inside your body after you inhale,
Your belly rising Filling up your body gently Notice how the space inside your lungs becomes smaller after you exhale And the air leaves your body,
Belly deflating Feel your chest and stomach gently rise and fill with each breath Now as you inhale,
Counting silently 1 As you exhale,
Count 1 Wait for the next breath and count again 1 Exhale 1 Inhale 1 Exhale 1 Inhale 1 Exhale 1 Continue to count each inhalation and exhalation as 1 Notice how your body feels See how calm and gentle your breathing is and how relaxed your body feels Now it's time to gently reawaken your body and mind Slowly coming back to the room Keeping your eyes closed,
Notice the sounds around you Feel the floor or surface beneath you Feel your clothes against the body Wiggle your fingers and toes Move your shoulders gently up and down Slowly and gently open your eyes and remain seated for a few moments longer Straighten out your legs and stretch your arms and legs gently Sit now for a few moments more,
Enjoying how relaxed you feel and experiencing your body reawaken and your mind returning to its usual level of alertness Slowly return to a comfortable position and continue with the rest of your day and usual activity,
Feeling refreshed and re-energized Namaste Thank you for watching!
