My name is Catherine and let's meditate.
Find a comfortable sitting position with a long spine.
And move around here to make yourself even more comfortable.
And close your eyes or soften your gaze.
Bring your focus to your breathing.
And bring your attention to the present moment without allowing your mind to drift off to the past or the future.
Mindfully breathe in and mindfully breathe out.
Notice your inhale and notice your exhale.
So today's meditation we are focusing on breathing.
Using our breath to cultivate calmness in our mind.
So stay present with your inhale and stay present with your exhale.
Using the pattern of your breath.
And then now pick a pattern like a breathing pattern that's calming and relaxing for you.
You can experiment with different patterns.
And then once you find a breathing pattern that's relaxing and calming for you.
Stay with that one.
Stay with your breathing pattern.
And now choose a word or words that are calming to focus on.
Pick a word that's calming for you right now.
Peace,
Love,
Focus,
Relax.
And then repeat the word when you inhale and repeat the word when you exhale.
And you can have more than one word.
Exhale peace,
Exhale peace,
Inhale love,
Exhale love,
Inhale healing,
Exhale healing.
And keep repeating your word when you inhale and repeat your word when you exhale.
Using your breath and your word to calm your mind.
Using your breath and your word to stay present.
And repeat the word when you inhale and repeat the word when you exhale.
Stay present with your inhale and with your exhale.
Your breath moves in two directions.
So it's an inhale and an exhale.
And a busy distracted mind moves all over.
So let's keep breathing,
So moving in two directions.
Keep coming back to your inhale and exhale repeating your word or your words.
Let go and relax.
When you notice your mind drifting,
Take a deep breath and gently return your attention to the present moment.
Take a slow inhale and a take a slow exhale.
Inhale,
Reach both hands up to the skies.
Exhale,
Bring your hands to your heart center.
Let's take one om here.
Om.
Bring your thumbs to your forehead with acknowledgement.
Thank you so much for meditating with me.
Namaste.
