Hello,
This is Pen.
Thank you for joining me for this short breath awareness mindfulness meditation practice.
We all have those days when we don't seem to have a minute to spare,
When we're rushing around with our hands full and our minds even fuller.
On these super busy days it's even more important to find time to connect with the present moment,
To find your breath and to feel centred and grounded and even a short practice can make all the difference.
As time is of the essence today,
Let's get straight to the practice.
Sit comfortably with an upright spine.
Busy days mean busy minds so be kind to yourself as you practice.
It may take you a while to settle and you may find yourself more distracted than normal.
Whatever your experience today,
Allow it to be as it is.
As you move through the practice,
You'll spend a few minutes experiencing the breath in different areas of the body and at the very end I'll sound a chime.
Don't rush to finish the meditation,
I'll guide you out slowly.
Turn your attention inwards,
Moving away from external distractions and allow the eyes to softly close or bring your gaze downwards to the floor or to your lap.
Take a couple of long,
Slow,
Deep breaths in and out through the nose.
Make them as long,
As slow and as deep as you can.
Allow your breathing to return to normal.
No control,
Simply let it be.
Bring your attention to your nose and notice the breath as it moves into and leaves your nostrils.
Don't try to control it,
Let it come and go.
Simply noticing how you experience the breath in and around your nose.
Rest here for a few minutes in the awareness.
If you find yourself distracted by thoughts,
Gently bring your awareness back to the breath as it moves in and out of the lungs.
You might notice the ribs expanding and contracting or your chest lifting and softening.
Let your attention settle where the breath draws it.
Rest here for a few minutes in this awareness.
Let it come and go.
Finally,
Let your attention travel to your abdomen.
Notice how your belly rises on the inhale and falls on the exhale.
Follow the gentle movement of your belly as you breathe.
And for our final few minutes,
Rest here in the awareness.
Let it come and go.
Let it come and go.
Let it come and go.
Let it come and go.
You can release your focus from your breath but remain seated quietly with your eyes closed or your gaze down just for a few moments longer.
Take one last deep breath in and allow yourself to sigh it out.
When you're ready,
Open your eyes or lift your gaze.
Have a beautiful rest of the day.
