Hello and welcome to this meditation.
This practice will be a basic breath awareness practice,
So please find a comfortable place to sit,
Stand,
Or lie down.
If no background music doesn't work for you,
Please feel free to stop this recording,
Put some very gentle soft music on,
And then make yourself comfortable once more as you restart the meditation.
Once you feel settled and comfortable,
Make sure you also feel fully supported.
As the body begins to settle down,
Take any final stretches or movement and tune into an idea or a vision of softness,
Inviting the whole body to soften and relax during our brief time together.
Allow the eyes to maybe blink a few times and then shut down or soften so you're looking down towards the ground,
And feel all the muscles in the face lighten up.
Tune into the body,
Notice what is happening in the body as you settle a little bit more,
And then begin to notice the breath.
And all you need to do at this very moment is just notice,
Watch,
And feel the breath.
Bring full awareness and presence into noticing how you're breathing.
Notice the breath as you inhale,
And notice the breath as you exhale.
Follow the breath all the way in,
And follow the breath all the way out.
Allow that watchful,
Sweet awareness of the breath to help you soften even more.
Keep your awareness on the breath,
Focusing on the breath very lightly,
Very gently,
And you become one with the breath,
Breathing mindfully in the present moment.
Each time you breathe in,
Know that you are breathing in,
And know what a gift it is to breathe in.
And each time you breathe out,
Know that you're breathing out.
This is a beautiful and necessary exchange of energy,
Of gas,
Of oxygenation,
The process.
If you become distracted at any time,
No worries.
Just very lovingly pull yourself back in,
As if you are sitting in a pond.
You have your fishing pole with a lure out in the water.
You feel a little bite?
Reel it in,
Reel your thoughts in,
Just like that.
Connect the mind,
The body,
And the breath.
Breathing in,
You know you're breathing in.
You feel the present moment,
And the presence of breath.
And breathing out,
You tune in,
Refining the focus,
Refining the concentration,
Becoming more connected with self.
Let's continue to mindfully breathe in and out,
Just like this.
Noticing the slight pause now at the top of the inhale,
And how that inhale shifts very smoothly into the exhale,
Like a wave rolling in to shore and back out to sea.
Continue breathing in,
Now becoming more aware of the top of the inhale,
Feeling the shift as you exhale,
Letting the breath move right through you and back out.
Let's stay with this focus for about another minute,
And just follow the breath,
Lovingly reeling yourself back to presence,
Anytime you notice the mind beginning to wander.
Good.
Tuning in to the breath as you inhale,
And tuning into the breath as you exhale.
And we'll begin to close this practice,
But please take a moment to offer gratitude to yourself for showing up for yourself,
For giving yourself this time to just be,
To allow the nervous system,
The body,
The breath,
And the mind to reset.
When it feels good for you,
If the eyes are closed,
Feel free to gently open them.
If you're looking down,
You might reset the vision so you're softly looking ahead.
And if you'd like to take a few stretches,
Please feel free to do this as well.
I thank you so much for taking the time to join me today.
May you feel peace,
Love,
And light within and all around.
Namaste.
