Thank you for choosing to allow me to share this meditation practice with you.
This meditation will focus on the breath,
And just remember that each and every minute of this quick break in your day is just for you,
For the next 10 minutes.
Ensure your surroundings are free of distraction,
And begin by coming into a comfortable upright position,
Hands placed softly in your lap,
Left palm facing up,
Right hand on top,
And your thumbs gently touching,
Creating space between your palms and your thumbs.
If you feel safe enough to do so,
Softly close your eyes now,
And also close your lips,
And just breathe naturally here for the next few moments.
And now on your next exhale,
I invite you to take a deep and conscious breath out through your mouth.
Engage your tummy muscles,
And push all of that air out,
Nice and slow,
Dropping your shoulders all the way down your back.
So often in our day we forget to breathe,
We forget that our breath is our life force.
Our breath connects us back to our being.
And now bring your lips to close again,
And allow your natural breath to return and continue through your nose,
In and out,
Don't try to change it,
Just observe it for a moment.
Witness your breath moving in and out of your nose with your full attention.
How does it feel?
Is the air warm?
Is it cold?
Does the air enter through one or both sides of your nose?
Become wholly aware of the air's movement for the next few moments.
Feel the rise and fall of your chest.
Notice your stomach emptying and filling right back up again.
If thoughts arise,
Allow them to come.
Witness them pass as you bring your attention back to your breath.
Thoughts,
Feelings,
Memories,
Are all just passing on by,
And you are but a witness.
And now I invite you to introduce counting down with your breath.
Counting from ten,
Down to one,
Mentally saying a number on each exhale.
And when you reach number one,
Just continuing to observe your breath.
Moving in and out,
Ten,
And continuing now without the sound of my voice.
And now,
As we come to close this practice,
Become aware of how your breath feels now,
How your body and how your mind feel now.
Remember that you can connect to this feeling with your breath whenever you so choose.
And whenever you are ready,
Start from the tips of your toes and your fingers,
And awaken your body with gentle movement.
Begin to blink your eyes softly,
And open them to the moment that you are in now.
And contemplate how you wish to move through the rest of your day alongside your breath.
Thank you again for choosing to share your practice with me.
