Welcome to this mindful breathing meditation.
This practice can be done seated or lying down.
You may choose to use a wall,
A pillow,
Or a folded blanket to support yourself in whichever way feels right for your body.
Make yourself as comfortable as possible,
And we will begin when you are ready.
Take a deep breath and maintain a soft gaze without the need to focus on anything in particular.
Relax the eye muscles and allow the eyes to close whenever it feels safe and comfortable.
Bring your attention inwards,
Activating your internal vision.
Notice the sounds around you.
Some of them might be inside the room or others on the outside.
Allow these sounds to become more and more distant as you gently begin to listen for the breath.
Feel the sensation of the cool air in the nostrils and feel the breath moving gently down your throat and into your lungs.
Allow the chest and stomach to rise and fall with every breath,
Allowing yourself to take up space and expand to the fullest.
Feel the sensation of growing lighter with every inhale as you fill up with air.
Allow yourself to fall heavily with every exhale,
Feeling completely supported by the earth.
Notice the balance between heaviness and lightness,
Between the coolness of the inhale and the warmth of your exhales.
Pay attention to the gap in between the inhale and the exhale and to the gap between your exhale and the following inhale.
Notice if any smells are entering your nose.
There is no need to label them as good or bad or as pleasant or unpleasant.
Just notice them.
You may also notice any tastes inside the mouth as you allow your tongue to gently drop all the way to the bottom of your mouth.
Allow your teeth to part slightly as you relax the jaw and the neck muscles.
Gently begin to relax into your body as you connect with your breath.
Take a deep,
Slow inhale and exhale audibly through the mouth if it is comfortable for you.
Do this as many times as you need.
Do this as many times as you need.
If any thoughts begin to arise,
You can simply acknowledge them and allow them to gently float away like clouds in a clear blue sky.
Wish them well and gently guide your body back into the breath.
Do this as many times as you need.
Do this as many times as you need.
Do this as many times as you need.
You may also notice emotions or body sensations coming up to your attention.
This is perfectly normal.
Just as you did with your thoughts,
Simply greet them and acknowledge them.
Once you have acknowledged them,
You can return to your breath and imagine them gently dissolving into your breath and being gently released with every exhale.
You may inhale to the count of three and exhale to the count of four.
Do this a few times and then return to your normal breathing.
