Find a comfortable position for this meditation.
In a nice straight back.
Place your hands on your knees or with your palms facing up if you wish to lay down for this practice.
Gently close your eyes and your mouth.
Let's start by taking in a few deep breaths.
Breathing in through the nose.
Breathing out through the nose.
In through the nose.
And out through the nose.
In through the nose.
And out through the nose.
In through the nose.
And out through the nose.
In through the nose.
Notice your breath without any effort or involvement.
Your breath is a carrier of presence.
Paying attention to your breath will keep you anchored in the now.
Right here.
Right now.
Embrace this moment with full awareness.
Without thought.
Without concept.
Without judgement.
Be one with this present moment.
In full awareness.
Breath is the carrier of life.
It is a mysterious,
Powerful force.
Pay attention to your breath.
What does your breath feel like?
Feel your breath as it anchors you into this moment.
Just be with each breath,
One breath at a time.
Just feel your breath flow in and out through your nostrils.
Fully focusing on each breath.
Feel the calming effect your breath has on your body.
Feel each breath soothe your muscles as it enters your body.
Feel the coolness spread through your body with each in-going breath.
Feel the calmness taking place with each outgoing breath.
Embrace each breath.
Expressing gratitude for each breath.
Now listen to the sound of your breath.
What does your breath sound like?
Allow the subtle sound of your breath to take you into a deeper state of relaxation.
Switch all your senses into your sense of hearing.
Only listening and paying attention to your breath,
One breath at a time.
Feel and listen to your breath.
Now listen to the sound of your breath.
What does your breath sound like?
What does your breath sound like?
What does your breath sound like?
What does your breath sound like?
What does your breath sound like?
Feel your body becoming lighter and lighter with each breath.
Feel all your tension and stress melt away as you allow yourself to drift deeper and deeper into this relaxation.
Feel the calmness spread through your body with each in-going breath.
Feel the calmness take place with each in-going breath.
Letting go.
Surrendering to your breath.
Allowing each breath to take you far away.
Completely let go.
Breathing in through the nose.
Breathing out through the nose.
One breath at a time.
Be in each breath.
Don't lose focus on your breath.
Just be aware of your natural harmonious breath.
Allow each breath to take you into a deeper state of relaxation.
Letting go.
Breathing in through the nose.
Breathing out through the nose.
Letting go.
