Welcome,
Beautiful soul.
I am Paul and I'm so grateful that you've chosen me to be your guide.
Today I'm going to guide you through a simple breathing meditation for calming the mind.
When we begin to meditate this can often seem hard,
Impossible even,
But with daily practice and by not being too hard on ourselves we quickly improve and start to feel the benefits of this connection with our inner peace.
So first find a quiet space to sit or lie down,
Somewhere where you won't be disturbed for the next 10 minutes.
Silence your phone and take a moment to move your body into a comfortable position.
Let your body gently sink into the surface that you're sitting or lying on,
Rest your arms gently by your sides or in your lap and slowly close your eyes.
Start by taking a long deep breath in through your nose and then slowly breathe out.
Take another long slow deep breath in through your nose and breathe out.
You don't need to do anything else at this moment,
Just breathe.
Allow yourself to gently focus on your breath.
As you breathe in,
Notice the coolness of the air as it enters your nostrils.
Notice how your body moves as you fill your lungs with this beautiful fresh clean oxygen.
Just imagine that you're breathing in calm.
As you breathe out,
Notice how your body softens and relaxes a little.
Notice the warmth of the air as it leaves your body.
Imagine all of your stresses and worries from the day being released as you breathe out.
Thoughts will enter your mind and that's okay.
Our intention is not to clear our mind completely.
But as thoughts enter,
Notice them but don't attach to them.
Allow them to pass and then gently turn your attention back to your breath.
Continue to breathe in this way for 10 breaths,
Just noticing your breath.
Breathe in calm and breathe out tension,
Allowing any thoughts to just drift past.
On your next breath in,
Pause for a few seconds at the top of the breath.
When we stop our breathing in this way,
The mind naturally stops its noise.
Quietly rest in this gap in your breathing and notice the experience of the undistracted mind for those few seconds.
Notice the silence,
The peace,
The calm.
Slowly breathe out remembering how that sense of the calm mind felt and carry that into your next in-breath.
Breathe in and once again hold for just a few seconds before breathing out.
Now just continue this breathing pattern for 10 more breaths.
Breathe in,
Hold and breathe out.
Now allow yourself to start to come back into the room.
Notice once more the weight of your body on the surface you're sitting or lying on and allow yourself to start to breathe more deeply.
Start to notice any sounds around you and then gently begin to move your body.
Start by wiggling your fingers and toes.
Move your head from side to side gently and then when you're ready open your eyes.
Namaste.
