Welcome to this meditation.
Thank you for joining.
Begin by finding yourself seated comfortably,
With your back upright.
Notice how you feel in this moment.
And gently close your eyes.
Take note of the sounds within your space.
Notice any sounds,
Any thing that is happening.
Within your vicinity.
How many different sounds can you notice right now?
Take note now of the smell within your space.
Is there any distinct scent or aroma either from something you may have cooked earlier or a scent that you may have added to enhance this experience?
Become aware of the smell.
Now take note of the temperature and the space that you're in.
What's the temperature like?
Notice your clothes,
How they sit on you.
Take note of the surface on which you are seated.
Is it hard?
Is it soft?
Are there any flavours in your mouth?
Perhaps something you've eaten earlier,
Or a mint.
Or no flavour at all.
And now together let's take a deep breath in through the nose.
As deep as you can.
Slowly breathe out.
Relax as much as you can.
Letting go of some of that tension.
And when you fully breathe out.
Begin to notice the sensations of the air flowing.
In and out of your nose.
Notice how it feels when you breathe into your nostrils.
Notice how it feels when you breathe out.
Can you feel the differences in temperature?
Of the air when you breathe in versus when you breathe out.
And you feel the air brush against your upper lip.
What's the texture like when you breathe in and out?
As it flows seamlessly.
In and out of your nose.
Or is a little blocked in.
Requires more effort.
Are there any sounds coming from.
.
.
?
Your nose as you breathe in and out.
You don't have to change the pace or the rhythm of your breath.
You don't have to change the depth of each inhale or exhale.
Feel free to just observe your breath.
In whichever way it naturally flows.
And if you're having thoughts.
Either thoughts of the past or of the future.
That's okay,
It's perfectly normal.
We all experience this.
Just notice the thoughts.
And then gently go back to your breath.
And you can be doing this all throughout the meditation.
It's perfectly fine.
And take note of those moments.
Between breaths.
When you go from exhaling to inhaling.
And from inhaling to exhaling those turning points.
How do you feel in those precise moments?
How do you feel when you initiate that transition from one breath to another?
Is there any pattern to your breath?
Can you feel any circular patterns as you breathe?
As you breathe in circular motions.
And now move onto your shoulders,
Notice.
Your shoulders.
Take note of.
Any movement that may come from your shoulders as you naturally breathe.
Could be the slightest of movements.
Just be aware of how your shoulders move.
With each breath.
And now take note of your chest.
Notice how your chest rises when you breathe into it.
And falls when you breathe out.
Just focus on the sensations of your chest,
Your lungs expanding as it takes in oxygen,
In your lungs.
Contracting as the air leaves your body.
You don't have to change.
The intensity or the pace or the depth of the breath.
Just breathe naturally.
If any thoughts arise,
That's okay.
Perfectly normal.
As night as a thought and then gently.
Go back.
To your breath.
And now take note of your belly.
Notice your belly.
Inflate like a balloon when you breathe into it.
Deflate when you exhale.
Imagine your belly being like a balloon.
As you fill it with air.
Of them.
Empty it when the air leaves your body.
Feel your stomach stretching when you breathe into it.
And you can feel it contract when you breathe out.
Let's go back now to focusing on.
.
.
The rhythm of your breath.
The natural pace at which you are breathing in this moment.
On your next exhale,
Relax a little more as you breathe out.
Notice how deep your inhales naturally are.
Notice how deep your exhales are.
Which breath takes longer,
Your inhales or your exhales?
Or it could be even.
See if you can determine that.
Notice and explore the feeling of letting go when you breathe out.
Of how little effort it takes to let out the air.
All we have to do is relax and let go of it.
And then when we breathe in,
We let in goodness.
We fill our body with much-needed life.
And then release when we breathe out.
And that requires very little effort.
And now see if you can breathe 30% deeper in and 30% deeper out.
And see if you can breathe 30% slower when you breathe in.
30% slower when you breathe out.
And just relax your muscles.
Relax your body.
Relax your jaw.
Take a deep breath in as deep as you can.
Slowly breathe out.
And when you fully exhale,
Go back to your natural rhythm.
Notice the surface on which you are seated.
Notice the temperature in the room.
Pay attention to any sounds coming from within your vicinity.
Are there any smells?
Any flavours in your mouth.
When you're ready,
You may gently.
.
.
Open your eyes.
As you do spot something within your space.
That you are grateful for.
Something that you are grateful for and it may be something sentimental or something simple that you take for granted.
Whatever it is,
Find it in your heart too.
Invite.
Gratitude for this thing.
And I want to wish you.
A sensational day.
With lots of happiness,
With lots of joy.
Much Love!
