Hello,
Welcome to your guided meditation.
As you're ready,
Find your way into a seated position.
Sit up onto a bolster,
Pillow,
Or cushion,
Something to elevate your hips higher than your knees.
Cross one ankle in front of the other.
Place your hands onto your thighs.
Adjust your body any way that you need.
Eventually find your way to center.
Shoulders over hips,
Palms face down.
Lift your heart toward your chin,
Drop your chin toward your chest.
Draw your gaze toward the tip of your nose and allow your eyes to soften.
Bring the awareness to the space above your upper lip,
Below your nostrils,
And begin to watch your inhale and your exhale.
Notice whether you're breathing in and out of one nostril or both.
Naturally your mind will start to think and the moment you become aware that you're somewhere else,
Bring your awareness back to your breath.
With all of your attention and focus at the space above your upper lip,
Below your nostrils,
Feel the inhale,
Notice the exhale.
Namaste.
Each time you bring your awareness back to the breath,
You strengthen the muscle of your mind and your ability to choose your thoughts.
Over and over again,
Pause the story,
The movie in your mind,
And bring your awareness back to your breath,
The space above your upper lip,
Below your nostrils.
Witness your inhale and your exhale.
Simply observing the breath,
Not trying to change the breath,
But rather notice.
Inhale,
Exhale.
Inhale,
Exhale.
Keep your heart held high,
Sitting bones rooted as you observe the breath.
Take note whether you're inhaling and exhaling through one nostril or both.
When you inhale,
Do you notice that the breath is rather cooler than when you exhale?
Is there a different sensation or feeling when you inhale than when you exhale?
Is there a different feeling when you exhale?
Observe your breath.
Regina,
But let's continue Jung VO withsuspense.
Notice the inhale.
Witness the exhale.
Notice the inhale.
Your breath is your anchor point,
The space in which you bring your awareness back to over and over again.
For each time you let go of the thought,
You pause the movie in your mind,
You strengthen the muscle of your ability to consciously choose where you focus your energy.
For now,
The awareness is at the space above the upper lip,
Where you simply witness and notice the experience of your inhale and your exhale breath.
The set.
With your focus and attention at the space above your upper lip,
Notice if you're breathing in and out of the left or right nostril or both,
If there's been any shift of your breath from when we began.
Bring your hands over your heart,
Left hand on the chest,
Right hand on top of the left.
Feel the beat of your heart.
Notice the expansion of the inhale and the softening of the air inside your body on the exhale.
Bring your hands together in front of your chest,
Thumbs touch,
Chin to chest,
Bow in deep gratitude.
Namaste.
Slowly release your hands onto your thighs,
Lift your head and open your eyes.
Bring your awareness back to the external world,
The room in which you started.
And remember,
You can practice this meditation anytime throughout the day.
Choose to stop the thoughts and bring your awareness to the breath,
To anchor you back into the present,
That which is the right now.
For a sense of peace and harmony in any moment that you choose to let go of the thought.
I will see you soon.
