Hi everyone,
Welcome to my channel.
I'm Beatrice.
Today's meditation is a really simple,
Stress-relieving,
Attention to breath meditation.
So come into any comfortable seated position.
If you need to,
Put yourself up on a blanket or a block.
You can lean against the wall.
You can sit anywhere that's comfortable for your legs.
If you're sitting on a chair,
Make sure your feet are grounded so you can find that groundedness through the body.
And then find a nice,
Straight spine.
Let the shoulders soften down away from the head.
You can bring the palms on the legs or on the knees,
Face up or down,
Depending on what helps your shoulders relax.
If you need more time to settle,
You can pause the video.
But when you're ready,
Let your attention fall onto the sensations at the nostrils.
Feeling the air passing through the nostrils.
In and out.
And as you keep noticing the breath at the nostrils,
Maybe notice any other sensation around the breath in the belly and the sides of the body.
Anything that might be going on with the breath that might help you keep anchoring back to the breath.
Enter this attention to the breath now,
Adding a little bit of a mantra.
If you inhale,
Thinking in your mind,
I am inhaling.
And as you exhale,
Repeating in your mind,
I'm exhaling.
Breathe in,
I'm inhaling.
Breathe out,
I'm exhaling.
Breathe in,
I'm exhaling.
If you lose yourself in thoughts,
Just come back to your breath and back to the words.
Breathe in,
I'm inhaling.
Breathe out,
I'm exhaling.
If you catch yourself in thoughts,
There's no need to judge yourself.
There is no good or bad thoughts.
Just allow yourself to bring yourself back to the awareness of the breath and to the mantra.
Breathing in,
I'm inhaling.
And breathing out,
I'm exhaling.
Keeping yourself grounded in the moment,
In the breath.
And you can keep with your breath in meditation for as long as you need to.
And when you're ready to come out,
Do so gently,
Keeping your eyes soft as you open them,
Gently introducing a little bit of movement in the hands and the feet.
And then with awareness,
Continuing your day,
Reminding yourself that you can always come back to the breath whenever you need to.
Thank you for joining me today and I hope you join me again soon.
