Hi,
Welcome to this breathing meditation.
So in this meditation,
But in any meditation in general,
I just want to emphasize that you always have the opportunity to step out by opening your eyes or just going to the toilet,
Moving up,
And so take responsibility for your own emotions,
For your own feelings,
Your own thoughts throughout each and every meditation,
As of course I can't see or hear that.
So with these words,
Let's just start by finding a comfortable position,
Wherever you're at,
It might be on the floor or on your chair,
And then placing your hands on your knees or on your lap,
Just sitting upright yet comfortable,
And when you're ready,
Gently closing your eyes,
Taking three deep breaths in,
All the way into the belly,
And completely releasing the air through the mouth,
Another deep breath in,
Filling up your entire body with air,
And completely letting go,
Relaxing the body.
One last time,
Taking a deep breath in,
And completely letting go,
Then letting go of any control of your breath,
Just relaxing into the natural flow of breathing,
How is your breath at this moment,
Is it long or short,
Deep or shallow,
However it is right now is exactly as it's supposed to be,
And there's no need to change it in any way,
And with each inhale,
With each exhale,
We arrive more and more into this moment,
Letting go of the day behind us,
The day ahead of us,
Letting go of to do's,
Ruminations,
Worries,
Just arriving to this moment by focusing on the breath,
However it is at this moment,
Notice where in your body you feel the breath most clearly,
That could be in or around the nostrils,
Could be the rising and falling sensation in your chest,
Or maybe you feel the breath most clearly in your belly,
Wherever that is,
Just stay with this point,
And follow each inhale,
Each exhale,
From the very beginning to the very end,
If you notice yourself drifting off into thoughts,
Worries,
Ruminations,
Maybe sensations in your body,
Or sounds around you,
And just know that that's completely normal,
And you can view them as small clouds in a blue sky,
Just passing away,
And as you do that,
Gently bring the focus back to the breath,
Start to notice the rhythm of the breath,
How long or short are each inhale and exhale,
How long or short are the pauses between each inhale and each exhale,
I'm not trying to change that in any way,
Just becoming aware of it,
And just keep on following the breath however it is right now,
And again if you notice yourself drifting off,
Then that's an absolutely normal part of meditating,
The importance here is to just view that as kind of normal,
And to non-judgmentally come back to the focus point whenever you notice yourself being distracted,
So just come back to each inhale,
Each exhale,
Nothing else to do,
No other way to be,
Notice this innate quality of change in the breath,
Notice how each inhale is different from the last one,
How each exhale changes slightly to the last one,
And again if you notice any thoughts or sensations or sounds that distract you,
Without any judgment,
Gently come back to the breath,
Now let go of any focus and just stay here for a moment,
Noticing how you feel right now compared to the start of this meditation,
And then slowly coming back to the body,
Back to the room,
Notice your feet on the ground,
Your hands and arms,
How they make contact with your body,
Noticing any sounds around you,
And once you're ready,
Slowly opening the eyes again,
Just taking a time to do anything that feels good at this point,
You might want to stretch or just sit here for a moment,
And try to bring this mindful awareness into your everyday life,
Thank you and see you back here tomorrow.
