Hey there,
Welcome to a 10 minute guided meditation on the breath.
Start by finding yourself in a comfortable position.
It is very difficult to let go of any gripping that the mind is doing if the body and the muscles are gripping as well.
So find a position that is relaxed.
And also a little alert.
I like to think of it as sitting business casual.
And breathe.
Let the air move in and out of the nose.
And begin to turn your attention to your surroundings.
Noticing any sounds you hear.
To your body.
Noticing where you feel contact against your skin.
Perhaps the surface you are being supported by.
Or maybe the clothes on your body.
Notice the presence of pressure from any jewelry you are wearing.
Notice the temperature of the air.
So many different things.
So much sensory information.
Starting to tune into that.
Because your body is in the present moment even if your mind is not.
So by bringing your attention to your body we are bringing it into the present.
Where reality unfolds.
Where all decisions are made.
Continue to breathe.
Allow your eyes to soften.
And eventually close if you are comfortable doing that and you haven't already.
And turn your attention a little deeper now.
As you become aware of your body you may notice sensations inside your body.
Perhaps a sense of hunger or feeling satisfied.
Maybe some tension.
And start by acknowledging whatever you find.
And notice if you have an impulse to want to change it or to judge or to desire something different.
But transformation begins by accepting everything that we are and also everything that we are not.
So start there.
And you may notice underneath all of these sensations and thoughts and sounds,
Feelings is the breath rising and falling.
Our most intimate connection to the rest of the world.
As we literally bring the atmosphere into our body,
Exchange gases and release something we do automatically.
So bring some curiosity to that process.
And there's no need to adjust the breath or to breathe deeply or to do anything different.
Just start by noticing.
How are you breathing?
Is it quick or slow?
Shallow or deep?
Smooth or ragged?
Notice whatever you find and whatever comes up.
Inviting everything to be part of your experience of this moment.
And for the next few minutes,
Keep it very simple by returning to the breath.
It might be the movement of the breath,
Feeling that in your chest or your abdomen or even the tip of your nose,
Wherever you feel it most.
It might be the temperature of the breath.
Is it different on the way in than it is on the way out?
As you focus,
Notice if any tension in your body has crept in.
And see if you can let it go.
Even just a bit of it.
And return to the breath,
Which like your body,
Is also always present.
As distractions inevitably arise,
Say hello and invite them to watch the breath with you.
You may find it helpful to whisper in the back of your mind with every breath,
In on the inhalation and out on the exhalation.
Or perhaps here,
Now.
Or maybe just watching and observing.
Keep it simple.
Return to the breath.
And then release your focus.
Let your attention wander along with your mind.
And just relax as best as you can.
Bring your awareness back to your body.
The feelings on your skin.
The sounds in your environment.
And very gently allow your eyes to open.
And take some of that curiosity with you into the rest of what I hope will be a lovely day or evening.
Thank you for joining me.
I'll see you next time.
