This is a breath meditation.
This breath meditation helps you shift from fight or flight to rest and digest and it's very easy to do.
It can be done anywhere and at any time.
I will sound the gong at the start and the finish of this practice.
Start by settling into a comfortable position with your feet flat on the floor and your hands in your lap.
Allow your eyes to close or keep them open with a softened gaze.
Take a deep breath in and as you breathe in relax.
Nothing to do except be fully present and aware.
Begin by taking several long slow deep breaths,
Breathing in fully and exhaling fully.
Breathe in through your nose and out through your nose or mouth.
You may want to place your hand on your chest or belly to feel the breath coming in and out.
Now allow your breath to find its own natural rhythm.
Bring your full attention to noticing each in breath as it enters your nostrils,
Travels down to your lungs and causes your belly to expand.
And notice each out breath as your belly contracts and air moves up through the lungs,
Back out through the nostrils or mouth.
Experience the air as cool as it enters your nose and warm as you exhale.
As you turn more deeply inward begin to let go of noises around you.
If you are distracted by sounds in the room simply notice them and then bring your attention back to your breath.
Simply breathe as you normally breathe,
Not striving to change anything about your breath.
Don't try to control your breath in any way.
If your mind wanders simply notice that your mind is wandering.
Watch the thoughts as they enter into your awareness and neutrally as possible.
Let them sail away.
You may like to place each thought onto a leaf and put it onto a stream and watch as it floats out of sight.
And then bring your attention back to your breath.
Your breath is an anchor you can return to over and over again when you become distracted by thoughts.
Just practice coming home to the breath with your full attention.
Just allow yourself to be completely with your breath as it flows in and out.
As this practice comes to an end slowly come back to your body.
Feel yourself sitting on your chair.
Feel your clothes on your body and when you're ready open your eyes and come back fully alert and awake.
And notice how you're feeling.
Notice how relaxed your body is and know what you are feeling now is achievable just by a few minutes of noticing your breath.
