We're here to help you take a few moments out of your day to stop,
To take a pause,
And to simply breathe.
Wherever you are,
Let yourself get comfortable.
You can sit on a chair,
On the floor,
Or you can lie down.
Now close your eyes.
For the next few moments,
There's nowhere you need to be except here,
Listening to the sound of my voice.
So let yourself take this break,
Relax,
And follow my words.
To start,
Simply notice your breathing.
Notice your breath as it comes in and out of your body.
Breathe in through your nose,
And as you breathe out,
Let your tongue rest behind the tips of your teeth,
Allowing your jaw to relax.
You can exhale through your nose or your mouth,
Whichever feels most comfortable for you.
Your mind might begin to wander,
Or you might feel distracted by thoughts or sounds.
If thoughts come up,
Notice them,
And instead of following those thoughts,
Simply return your focus to your breathing.
Begin to pay attention to the way your breath travels in through your nose and fills your lungs.
Then notice your breath as it travels back out your body.
Sometimes it helps to place your hand on your chest or your stomach,
And notice how your body moves as you breathe in and out.
Notice on the natural rhythm of your breath.
You might notice your breathing has slowed down a bit.
If your mind is wandering,
Or you become distracted,
Don't get frustrated.
Just notice the thoughts that come up,
And simply return your focus to your breathing.
Every day as we navigate through life,
We're guaranteed to encounter ups and downs,
Challenges and successes.
There will constantly be moments and situations we can't control,
But one thing we can control is our breathing.
Taking just a few moments to breathe,
Like you've done today,
Can help keep perspective,
Let go of unnecessary mental noise,
And shine the light on your inner goodness.
Now take three deep breaths.
Slowly open your eyes.
Your mind is like water,
When it's turbulent it's difficult to see.
When it's calm,
Everything becomes clear.
Thanks for meditating with us today,
And we look forward to seeing you tomorrow.
