Welcome to the breath meditation.
Breath awareness is a fundamental in meditation.
The fact that we breathe every second of every day makes it an excellent tool to focus on when we need to come back to the present moment.
So start by getting comfortable.
Close your eyes and just let your energy settle.
Let's take three deep breaths.
Breathe in and hold it.
And let go.
Breathe in,
Hold it.
And let go.
Breathe in,
Hold it.
And let go.
You can now just let your breathing return to normal.
Start to observe your breath.
You don't need to change anything,
Just watch it.
Where do you notice your breath the most?
Is it in the rise and fall of your belly?
Is it the cool air passing through your nose or mouth?
Maybe you notice your ribs swinging in and out.
Just watching and noticing any sensations.
We're going to start counting our breath,
Counting back from seven to zero.
I'll take you through it first.
Breathe in seven,
Breathe out seven.
Breathe in six,
Breathe out six.
Breathe in five,
Breathe out five.
Breathe in four,
Breathe out four.
Breathe in three,
Breathe out three.
Breathe in two,
Breathe out two.
Breathe in one,
Breathe out one.
Breathe in zero,
Breathe out zero.
You can repeat this for a few rounds.
Any time your mind wanders off and it's completely normal if it does,
Just gently bring it back to the start,
Starting from seven,
Counting back down to zero.
This is just getting your mind in the habit of refocusing.
You can repeat this now for a few rounds,
Starting at seven.
Breathe in seven,
Breathe out seven.
Breathe in two,
Breathe out two.
Breathe in three,
Breathe out three.
Breathe in four,
Breathe out four.
Breathe in five,
Breathe out five.
Breathe in six,
Breathe out six.
Breathe in seven,
Breathe out seven.
Breathe in eight,
Breathe out nine.
Breathe in ten,
Breathe out ten.
Breathe in ten,
Breathe out ten.
Breathe in nine,
Breathe out nine.
Breathe in ten,
Breathe out ten.
Breathe in nine,
Breathe out nine.
Breathe in ten,
Breathe out ten.
Breathe in ten,
You can let go of the counting for now and you can start to deliberately deepen your breath a little.
As you do I want you to say to yourself breathe in,
Breathe out,
Breathe in,
Breathe out.
Continue this for a few more breaths.
Breathe in,
Breathe out,
Breathe in,
Breathe out.
The beauty of breath meditation is that it can be taken into your day with your eyes open.
You can do it while you're doing the housework,
If you're sitting in a meeting,
Driving the car.
So I want you to pick one thing from this meditation that resonated with you and try to take it with you into the rest of the day.
It may have been the counting,
Could be the mantra of breathe in,
Breathe out,
Or simply watching the physical sensations of your breath.
Remember when our breath is steady our mind is steady.
Have a great day and don't forget be kind to yourself.
