Thank you for joining me in this simple,
Mindful breathing meditation.
I hope you find this to be a joyful experience.
In this guided meditation,
We will be exploring the power of breathing to help us tap into our inner wisdom and find our connection with the beauty of the world around us.
To begin,
Find a comfortable position.
You can sit in a chair or on a cushion or even lie down.
You can let your hands rest quietly in your lap or by your sides.
Let's start with a few moments of mindful breathing,
Which is just a gentle focus of attention on the breath coming in and going out.
We're not trying to alter or control our breathing or anything else for that matter,
But rather we are keeping a simple awareness from moment to moment,
Eternal loving awareness living right here within the present moment.
Notice the breath coming in and the breath going out.
With each inhale,
Imagine that you are breathing in the qualities of peace,
Equanimity,
And joy.
Feel the energy of these qualities move through your body.
With each exhale,
Imagine that you are releasing any feelings of tension or negativity.
Follow the breath with your awareness.
Follow the breath all the way in.
Follow the breath all the way out with no need or desire to change it in any way.
You're just breathing in and breathing out.
As you breathe in,
Feel the cool air as it passes under your nose.
As you breathe out,
Feel the warm air as it leaves your nostrils.
Imagine a gentle,
Warm light emanating from your heart and slowly radiating outward.
As you inhale,
Feel the warmth of the light entering your body and calming your mind.
As you exhale,
Feel the light expanding outward,
Taking your worries and stress away.
Keep your awareness lightly on your breath like a gentle breeze.
Mindfully breathe in the present moment.
Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
If thoughts come as they inevitably will,
Simply acknowledge them without judgment and let them go.
Let them drift away like clouds floating across the sky and bring your awareness back to your breath,
Back to your breathing,
Back to the present moment.
Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
When your attention moves away from your breath,
Distracted by a thought or by something you have to do or by something that is bothering you or by something you are worrying about,
Notice the thought,
Acknowledge the thought,
And then let it go and bring your awareness back to your breath,
Back to the present moment.
Let your full awareness be on the breath as it comes in and as it goes out.
Notice the familiar rhythm of your breathing.
Breathing in,
I calm my body.
Breathing out,
I smile.
When we bring our awareness to the breath in this way,
We are connecting our mind and our body in the present moment.
In many languages,
The word for breath and the word for spirit are the same.
Bringing our awareness to the breath connects our mind,
Body,
And spirit in the present moment.
Continue to breathe deeply,
Feeling the warmth of the light as it radiates outward.
In this moment,
You are connected to the world around you and the peace within yourself.
This is your time to be still and find your center.
Allow your breath to be your anchor,
Guiding you.
Dwelling in the present moment,
I know this is a wonderful moment.
In this way,
Continue to breathe mindfully.
Following the breath all the way in,
Noticing the slight pause as the in-breath becomes the out-breath.
And following the breath all the way out,
Notice the turning point as the out-breath becomes the in-breath,
Maintaining awareness of the steady,
Familiar rhythm of the breath.
As we bring this meditation to an end,
Keep your eyes closed for just a moment longer.
Notice how you are feeling,
Your body,
Your mind,
Your spirit.
Slowly come back into the room and bring your awareness back to the body.
We end this meditation by offering our gratitude for the opportunity to be quiet,
To just breathe,
And to bring ourselves back into balance.
May we find joy in the present moment.
May we continue to be mindful of our thoughts and actions.
And may we have loving awareness in our minds and in our hearts.
And we dedicate these positive feelings to all living beings.
Thank you for joining me today.
Peace and blessings.
Namaste.
