Welcome to this guided mindfulness of breath meditation.
To begin please find a comfortable posture allowing your spine to be as straight as possible,
Dropping the shoulders from the ears and gently closing the eyes.
Start by taking three deep breaths in through the nose and exhaling out through the mouth.
Inhale,
Exhale making the sound.
Inhale,
Exhale.
Last time inhale,
Exhale.
Now find your natural breath.
Be aware of your inhales and exhales.
Following your own rhythm.
Following your natural breath.
And just check in with yourself.
Notice how your mind feels,
How your body feels and how your breath feels.
Without judgement or criticism just hear their experience and notice how you feel in this moment.
I invite you now to turn your attention and awareness to rest completely on your breath.
Taking a deep inhale through the nose,
Allow yourself to feel the full duration of your inhale.
And when you exhale,
Feeling the full duration of your breath.
Keep following your breath in this manner,
Connecting deeply with the flow of your own breath.
Get to know your breath,
Connect with your breath.
Feel your breath deeply as it enters and leaves the body.
If your mind begins to wander,
Just accept this part of the practice and guide your attention back to the sensation of your breath.
Allowing your attention to go back and rest on your breathing.
As you take your next inhale,
Connect to the physical sensations of breathing.
Notice where in the body you can feel your breathing.
Feel the cool air entering and the warm air leaving your nostrils.
Feel the rise and fall of your chest.
Feel the gentle expansion and contraction of your abdomen.
Notice and observe how your breath is flowing throughout the whole body.
As you continue to naturally breathe and to deepen the connection with your breath,
Allow the process to flow freely.
Allow yourself to feel your breath fully as it circulates in and out of your body.
Pay attention to the sensation of your breathing.
Gentle breathing.
Conscious breathing.
And if your mind begins to wander again,
Just remember to be kind to yourself.
Just draw the attention back gently to the sensation of your breath.
Maybe taking a deeper breath in to connect more,
To connect deeper.
Notice on your next inhale how the breath makes you feel.
Notice how it makes you feel on the exhale.
Do you notice a difference in how the inhale and exhale make you feel?
Is it easier for you to inhale?
Is it more relaxing for you to exhale?
Get to know your breath by gently following it.
As you experience it in your body,
In your mind,
And maybe in your heart,
Keep deepening the connection.
Give yourself permission to feel every inhale and every exhale.
And if you're finding this challenging,
Remember your power to come back to the breath.
Maybe affirming verbally in your mind as you inhale,
Saying to yourself,
I'm aware that I'm inhaling.
And as you exhale,
Say to yourself,
I'm aware that I'm exhaling.
As we continue with this meditation,
We keep the breath as our point of focus,
As our anchor in the present moment.
And we can return to this moment at any time in our day.
And as we come back,
We finish by taking three deep breaths in through the nose and exhaling out through the mouth.
Inhale,
Exhale,
Inhale,
Exhale.
Last time,
Inhale,
Exhale.
And when you feel ready,
Open your eyes.
