Welcome.
This is a meditation for slowing down and tuning into your breath as your inner GPS and guide.
So find a comfortable seat.
If sitting isn't comfortable for you,
Recline.
Remember that the shape that you take is one of deep comfort.
This will allow the mind and the body to soften.
So close your eyes and begin to bring your focus and your attention on your nostrils.
As you slow down the rate of your breathing and note the way the breath is coming in through the nose and out through the nose,
Already there will be a recalibrating of sorts.
Keep the cheeks and the forehead soft.
Slack in the jaw,
Lips gently meeting each other.
Use the breath as a tool to allow yourself to arrive.
You're breathing in such a way that you are keenly aware everything that has happened before the event and everything that will happen after this moment are not happening now.
So the simplicity is I am breathing.
And as you're breathing,
If the mind needs a little bit more discipline when you're inhaling the breath,
So,
So,
And when you're exhaling hum,
Hum,
Hum.
Sometimes this inner simplicity of the so and the inhale and the hum and the exhale can be the remedy for the mind and slowing down.
Anytime the mind wanders,
Simply note mind wandering.
If there's a sound,
Mind hearing.
If there's a sensation,
Mind feeling.
And these techniques of noting are supporting the continuity of your breath and the gratitude that right now you are in the pause.
The moments in between the instruction are there for you to note the change in pressure in the base of the belly or the pelvis.
Possibly the widening and narrowing of the ribs,
The elevation and the depression of the chest.
And this focal point of breath in through the nose and out through the nose as a guide for this laser like attention of unwinding and truly arriving wherever you are,
Breathing in such a way that gives you permission to feel.
If there's background noise,
If there's planning for future or looping of past,
The inquiry of the simple statement is that happening now supports the reclaiming of the breath in,
The breath out,
The mindful training around I am here nourishing self with breath.
You will take likely 18 to 21,
000 breaths today.
These are the breaths you note.
I'm breathing in inhalation.
I'm breathing out exhalation all with a sense of gratitude that the mind and the body have the faculties for conscious awareness of breathing.
Feeling the pressure changes of the breath through the body,
The continual softness around the eyes,
Again,
The cheeks,
The forehead,
The jaw unhinged,
The softness in the lips,
All allowing you to be more receptive and to see that less is providing you with more spaciousness and the guidance of softening inward.
So you can continue to follow the trail of your breath as long as you like.
If your seat has become uncomfortable,
You can recline and continue to use the focal point of the nostrils,
That keen awareness of inhaling with so and exhaling with hum.
Or you can give yourself the space to seal this seated practice and to have gratitude that you have taken this time for self care for you,
Turning toward your inner prayer and your heart,
Nourishing yourself so that you can feel the benefits of slowing down and really focusing on your breath.
So may you continue to practice the practice and know you are enough.
Thank you.
Thank you.
That is the end of a www P Elsa Agne Hehle.
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