Hello and welcome.
My name is Alice and in this meditation for beginners,
I will be guiding you through awareness of your breathing.
And we'll begin with breathing exercises and then we'll move into a focused awareness meditation.
And this will benefit you because when we slow down our breath,
It sends a message to our brain to slow down and to relax.
So we will begin now by inhaling and we're going to do this round of breathing three times.
And the whole meditation should take about five minutes.
So we'll begin our guided meditation now.
If you like,
You can find somewhere comfortable to sit down.
Or if you're very tired,
You can just spread out and lie down.
Or if you're feeling like you're just too busy to stop and rest for now,
Then you could actually use this breathing meditation while you're outside going for a walk.
So in your own time,
However you are at ease and comfortable,
Just please inhale.
And then we're going to now count while we breathe.
One,
Two,
Three,
Four.
We're going to hold the breath and exhale four,
Three,
Two,
One.
Pause.
We're going to pause into stillness and now become aware of your natural breathing and find stillness between each of the breaths.
When we breathe in,
When we inhale and when we exhale.
When we breathe in and breathe out.
So in your own time now,
We're going to count to four again.
So let's inhale.
So breathe in,
Counting.
One,
Two,
Three,
Four.
And hold our breath.
Pause.
Now exhale.
Four,
Three,
Two,
One.
Now we're going to pause into our stillness and now become aware of your natural breath.
Taking your own breaths in and out.
And in your own time,
Let's inhale.
Breathe in as we count one,
Two,
Three,
Four.
Let's hold our breath.
And now exhale.
Breathe out as we count four,
Three,
Two,
One.
Now let's find our natural breath again as we breathe in and out to our own time.
And now when you're ready,
Let's inhale.
Breathe in.
One,
Two,
Three,
Four.
Hold your breath.
And exhale.
Breathe out.
Four,
Three,
Two,
One.
Now pause into the stillness.
Find our natural breath and just take your own breaths in and out now.
And last time,
Let's inhale.
Breathing in.
One,
Two,
Three,
Four.
And hold our breath.
Let's now exhale.
Breathing out.
Four,
Three,
Two,
One.
Now become aware again of your natural breathing and find stillness in between.
And then use your breaths in and out and we're now going to transition into the focused awareness breathing.
And for the focused awareness meditation,
We're going to count from ten down to one.
And as we count,
We're going to breathe in and you can say this to yourself,
Breathe in peace and breathe out calm.
And we'll begin now.
Ten.
Breathe in peace.
Breathe out calm.
Nine.
Breathe in peace.
Breathe out calm.
Eight.
Breathe in peace.
Breathe out calm.
Seven.
Breathe in peace.
Breathe out calm.
Six.
Breathe in peace.
Breathe out calm.
Five.
Breathe in peace.
Breathe out calm.
Four.
Breathe in peace.
Breathe out calm.
Three.
Breathe in peace.
Breathe out calm.
Two.
Breathe in peace.
Breathe out calm.
One.
Breathe in peace.
Breathe out calm.
Zero.
And now,
You can slow down and relax.
This brings us to the end of our meditation.
So take this time to gently open your eyes and become aware of your surroundings.
You can gently wriggle your fingers and toes.
So your guided meditation is now complete and you can take this with you throughout your day and into your night.
Namaste and blessings.
