Let's begin by taking a comfortable seated position,
Settling in here,
Straightening your spine,
And taking a deep breath in and release.
Placing your palms up,
Resting on your knees,
Softening your gaze,
And when you're ready,
Slowly closing down your eyes,
Allowing your body to completely relax,
Letting go of any tension you might have in your face,
Your neck,
Or shoulders.
Sinking deep into this moment,
Right here,
And let everything melt away.
In a world of constant stimulation,
We can easily become distracted and forget to focus on what is truly important to us.
Thank yourself for taking this time for you to let yourself truly relax and just be.
Today,
We are going to be practicing a relaxed awareness,
Focusing on your breath,
So that you can leave this meditation with a sense of clarity and an ability to focus on what is right for you.
Bringing all of your awareness and attention on your right pinky finger,
As you inhale,
Imagine the air flowing up through your pinky finger,
Into your head,
Through your forearm,
Up to your shoulder,
Through your neck,
Your jawline,
Your cheekbone,
All the way to the top of your head.
As you exhale,
Imagine the air being released all the way back down,
Out through your right thumb.
Let's repeat this on the right hand side once more,
In your own time.
Now placing your attention on your left pinky finger,
Imagine the air being drawn up through your left pinky,
Into your hand,
All the way up your arm,
Shoulder,
Your neck,
To the top of your head.
And as you exhale out,
Imagine the air being released all the way back down to your left thumb.
Let's repeat this once more on your left side,
In your own time.
If any sensations come up,
Just observe them,
Notice them and let them pass.
If you find your mind is drifting off,
Just gently bringing it back to this moment,
Right here and right now.
Now moving your attention to the tip of your nose,
Notice the air moving through.
On the inhale,
Is it warm?
Is it cold?
Does the air move through easily?
Does it make a noise?
Notice it without judgment.
On the inhale and the exhale.
Now begin to visualize the air moving through your nose and down your body.
What color is it?
Is it thin or is it thick?
Take a moment here to imagine the air,
However you see it.
Picture it in your mind and watch it as it slowly inhales,
Then exhales out of your body.
Allowing yourself this time to focus on the present moment rather than moving from distraction to distraction.
Means you can better focus in your day to day life.
Taking one last deep inhalation here.
Watching your breath move in,
Exhale out.
You may slowly begin to bring your attention back to this room,
To your body.
Moving your fingers,
Moving your toes.
Whenever you're ready,
Just gently opening up your eyes.
Have a beautiful day.
Namaste.
