Welcome!
Take a moment to arrive.
Find your comfortable seated position with your back straight,
Shoulders relaxed and back opening up the chest.
Maybe your hands can rest into your thighs and just gently here closing your eyes and just allow your body to settle in a way that feels natural for you.
There is nothing you need to change right now.
Just gently notice that you are here.
And now I would like to invite you to bring your attention to your breath today.
Not forcing it,
Not shaping it,
Simply observing.
Noticing the inhale and the exhale.
And let the breath be exactly as it is.
If it's deep,
Let it be deep.
If it's shallow,
Let it be shallow.
You are not here to control the breath.
You are here to meet it.
So feel where the breath moves into your body.
While inhaling,
Perhaps it goes to your chest,
Maybe goes a bit deeper into your belly.
And while exhaling,
Just follow the natural breath coming all the way up into your nostrils.
And inhale following the breath all the way down until which part of the body is reaching.
And maybe with each inhalation and exhalation,
Just try to go a bit deeper.
So if your breath is going all the way down to the chest,
Expanding the chest and then coming all the way back towards the nostrils.
Try in the next breath to maybe go a bit deeper towards the belly.
And so inhaling,
Following the breath all the way to the chest,
Going deeper into the belly,
Expanding the belly.
And while exhaling,
Releasing the belly,
The chest and coming all the way out through the nostrils.
And just inhale and exhale,
Following the natural rhythm of the breath.
You are just here,
Present with your breath.
And now from here,
We can expand our awareness into the breath,
Maybe feeling the coldness when we inhale and maybe the warmness when we exhale.
So just notice each and every sensation of the breath.
You know,
Here I would like you to choose one place where you can feel your breath clearly.
A place in your body.
And so let that place become your anchor.
Stay with the sensation of the breath in that place.
And inhale,
Exhale,
Bringing your attention to the sensation of that place into your body.
And there is nothing else that you need to do right now.
And if at any moment your mind will wander,
That's okay.
That's simply what our minds do.
So when you notice that you drifted,
Gently return back to your breath,
Back to this moment,
Back to the sensation that you have into your body.
And now,
Inhaling and exhaling,
Bringing all your attention and awareness to these movements.
And by following each breath,
We allow our body to feel supported.
We allow our body to just relax,
Be here in this moment,
In this present moment.
We are giving permission just to stay here.
In this way,
We also allow our breath to open up space inside of us,
Bringing maybe a bit more of calmness,
A bit more of clarity,
Opening up space to be able to take care of whatever we need to take care of in our life.
And so inhaling,
Exhaling,
Keeping this attention into your breath,
Noticing the rhythm of your breath.
And it's just a natural movement that we do completely unconsciously.
And just by being here and just noticing the beauty of our breath and how much impact it has into our body,
It allows us to feel supported,
To feel alive,
Somehow feel that life is worth it,
We are alive,
We are here,
We can feel ourselves.
And also we can give to ourselves this space whenever we need.
And now let's rest here for a few moments,
Just staying with the breath.
Sometimes we don't need much to connect with ourselves,
To find our center.
And so with this simple and easy practice for a couple of minutes,
We can gain so much inner space to keep carrying on with our lives.
And now gently for the next inhale,
Filling up the chest,
Maybe all the way down to the belly.
And while exhaling,
Let's deepen,
Consciously slowing down our exile.
And exhaling even slower than the inhale.
And exhale slowly and gently,
As slow as we can.
And so now after a couple of rounds,
We can slowly start to feel the space,
The space around,
Maybe a gentle breeze or a noise,
The room that you are in,
The ground beneath you.
And let's take one more steady breath from here.
And then slowly,
When you feel ready,
You can gently open your eyes.
And if you'd like,
You can take a few moments to write down anything that's come up during this meditation,
Letting the experience settle and integrate.
Thank you.
