Welcome to today's meditation.
Focusing on counting your breaths.
Really learning how to lengthen the inhales and deepening the exhales to calm the mind,
Slow down and find inner peace.
Begin in a comfortable seated position or lying down.
You may choose to close your eyes or keep them open.
Taking time now to find the awareness within the breath and notice any sensations currently held within your body.
Allow yourself to really become aware of what is going on in your body.
Relax the muscles in your face.
You may feel the energy in your body.
Relax the muscles in your face and unclench your jaw.
Allow your shoulders to relax away from your ears.
Bring full awareness to your breath.
Your breath allows you to anchor into the present and allows you to remain present.
Breathing naturally without thinking,
The breath comes in and the breath goes out,
Reminding us there's life and the oxygen provided to all of ourselves.
Your breathing happens so naturally,
Without having to do anything.
Take a big inhale in for one and two.
Pause just for a moment,
Holding the breath and exhale slowly for a count of one and two.
Repeat this for several breaths to allow yourself to get used to the lengthening of inhales and the deepening of exhales.
Follow each breath as it goes in and out.
If you feel ready,
You can begin to inhale for one,
Two and three.
Hold for one,
Two and three.
And exhale slowly for one,
Two and three.
Do this for several breaths and notice how your body feels.
Breathing in,
Holding and slowly exhaling.
Noticing every single sensation that your body has and just following your breath,
Without any judgement.
Following the breath in and out of the body for as long as you like.
If you find that your mind begins to wander,
Acknowledge that wondering and the thought that may arise.
And gently bring your attention back to your breath,
Continuing.
Now,
If you're comfortable and ready,
You can begin to increase your breath count to four.
Taking it in for one,
Two,
Three and four.
Holding for one,
Two,
Three and four.
And slowly releasing for one,
Two,
Three and four.
Staying here for several breaths and noticing how increasing your count allows your body to feel.
Lengthening every breath,
Every time.
Taking your time to slowly feel every inhale and exhale.
And now,
If you're comfortable and ready,
Increasing the breath to a count of five.
For one,
Two,
Three,
Four and five.
Now holding for one,
Two,
Three,
Four and five.
And slowly releasing for one,
Two,
Three,
Four and five.
And staying here in this moment for several breaths.
Just allowing your body to feel how this slow five count feels.
Every sensation that may arise,
Any sort of feeling that may come up,
Allow it to come with no judgement.
And allow it to release,
Continuing on that breath for another few breaths.
Remaining present in the moment.
And really feeling into this moment.
Allowing yourself to just be still.
Really focusing on your breath.
And if you're ready,
We will continue to breathe here.
As we gently allow our body to come back,
Our mind to come back to this moment.
To awaken the body slowly by gently wiggling your toes and your fingers,
Allowing gentle movements to come back into the body.
Remaining here and just really allowing the body to reawaken.
Gradually opening your eyes and coming back into the present.
And getting ready to enjoy the rest of your day.
