Hi,
I am Diana.
Welcome to this breath awareness meditation.
Begin by finding a place where you can be alone for the duration of this meditation.
A place where you can put your device down and have some earphones in or off.
A place where you can sit comfortably with your back supported and your feet flat on the floor.
Or you can decide to put your feet up when you so desire.
When you prefer to do so,
You can also choose to lay down.
But ideally in a place where you do not normally sleep.
So that you are more likely to stay awake for the duration of the meditation.
Make sure that you stay warm during this meditation.
Maybe use a blanket to cover yourself when that's needed.
Please relax as much as you can and let my voice guide you through this meditation.
Gently close your eyes and start relaxing and noticing the present moment that you're experiencing right now.
Feel your body.
Be aware of your thoughts and notice your breath.
Start paying attention to your breath.
Continue to breathe in and out at a pace that feels comfortable to you.
Feel how the cold air comes into your nose when you breathe in.
And the warm air leaves your nose when you breathe out.
Relax your muscles as best as you can with every single breath in.
And every single breath out.
Focus on relaxing and welcome the feelings of relaxation as you feel them happening.
As you continue to breathe,
Your body will continue to relax more and more during our time together.
We are here to focus on our breath.
When your thoughts wander off,
Ideas or memories pop up during our time together,
That's perfectly okay.
Be thankful for the thought.
The thought came up for a reason.
It is trying to come in as a gift.
Feel grateful for it and just go and gently bring your attention back and focus on your breathing.
Acknowledge that it happened.
Accept that that is what sometimes happens.
Invite your mind to be present and be here.
Invite your mind to receive.
Receive more peace.
Receive more happiness.
Receive more clarity and receive more joy.
Bring yourself back to concentrating on your breath,
On breathing in and breathing out.
Take a deep breath in through your nose.
Inhale.
Feel the air at the back of your throat going down into your lungs.
Hold your breath as you release and let the breath out.
Feel it coming up from your lungs at the back of your throat going through your mouth as you let go.
Take another deep breath in through your nose.
Feel the cold air going in through your nose and feel your chest expand.
Hold your breath.
When you're ready,
Let go.
Exhale.
Feel the warm air going out of your mouth and feel your chest contract.
Take in three more deep breaths and exhale at your own pace.
As you continue to breathe,
Notice your body.
Notice any sensations that you feel in your body.
In case you notice any discomfort,
Tightness or tension,
Focus on that area of your body and focus on the flow of your breath.
Focus on the movement of that part of your body with the flow of your breath and help the area become more relaxed and peaceful.
Say in your mind or out loud,
I let go.
I let the sensations move.
I choose to feel relaxed and peaceful.
Again,
Say in your mind or out loud,
I let go.
I let the sensations move.
I choose to feel relaxed and peaceful.
Take a few more deep breaths as you let your body settle into this relaxed peaceful feeling.
Notice where in your body you feel relaxation,
Peacefulness and happiness.
Focus on the area of your body where you feel relaxed,
Peaceful and happy.
Feel your breath growing and expanding the area with more relaxation,
Peacefulness and happiness.
Breathe in and let more expansion in and breathe out feeling more and more relaxed.
Say in your mind or out loud,
I choose to feel better than before.
I choose to feel relaxed.
I choose to feel at peace.
I choose to feel happy.
This is my choice.
Now that you've got into that nice deep breathing pattern that you settled into,
You're you've relaxed all the way down.
Maybe your shoulders have dropped.
You're feeling more relaxed.
It's time to pay closer attention to those breaths.
As you breathe in,
Notice the air flowing into the edge of your nostrils.
Feeling it going all the way up your nose,
Down the back of your throat and into your lungs.
Pay attention to your abdomen expanding as you breathe in.
The sensations that that brings as the skin slightly stretches,
As the abdomen and the chest slightly expands.
Just notice all the details of the breath in.
And then as you breathe out,
Notice all the details of that out-breath.
Feeling the abdomen contract.
Feeling the chest contract.
How the skin loosens and the breath comes up at the back of your throat and out through your mouth.
You may even feel it on your tongue and the inside of your cheeks as it passes across your lips.
Go deeper into your concentration on every single breath.
Focusing deeply on that breath in and focusing deeply on that breath out.
Every sensation and every movement,
Just experiencing the whole process.
As you continue to focus on every single breath,
Placing all your attention on the in-breath and the out-breath.
Know again that if your mind wanders,
If your thoughts catch your mind and whisk it away,
Just catch it.
Congratulate yourself on catching those thoughts and bring yourself back to the breath.
It's perfectly natural.
Just bring yourself back and settle back in to noticing every single sensation.
Every sensation that comes with the in-breath and every sensation that comes with the out-breath.
Notice any tingles,
Maybe even an irritation,
An itch or maybe even a scratchy sensation.
Every sensation caused by that in-breath and every sensation caused by that out-breath.
And now,
As you continue that nice deep breathing pattern,
Focusing clearly on every single breath,
It's time to add in a pause.
A pause at the end of every in-breath and a pause at the end of every out-breath.
The pause comes in the form of just a two-second count.
So we're going to breathe in One,
Two,
And breathe out.
One,
Two,
And breathe in.
One,
Two,
And breathe out.
One,
Two.
Carry on with that deep breathing rhythm.
Just add in that count of one and two at the end of every breath.
In and on the end of every breath.
Out.
Remembering,
Of course,
To pay attention to all the sensations that the breath brings.
Notice whether that short count of just one and two brings any different sensations.
Does it bring any different sensations to the in-breath?
Or does it bring any different sensations to the out-breath?
And for you,
Just for a few moments,
Focusing on the in-breath and focusing on the out-breath.
Making sure that you are paying attention to all those sensations.
Make sure that your thoughts are focused on every inhale and every exhale.
When you feel ready,
Start to gently come back to the here and now.
Come back into the room,
Into your body,
Into your consciousness,
Your awareness,
And into your mind.
Take your space into this world back.
As you are coming back into the present moment,
Let yourself explore and say yes to the emotions that will continue to amplify.
The emotions of joy,
Peace,
And of relaxation.
During the rest of your day and the time to come,
Know that you can decide to continue to feel this way.
Take a deep breath and let go when you are ready.
While keeping your eyes closed for a little longer,
Notice the sounds around you.
Notice how your body feels.
Feel the surface you are sitting or lying on under your body.
Feel the surface your feet are on.
Feel your clothing on your body.
Move your fingers a little.
Wiggle your toes a little.
Gently circle your shoulders.
Gently move your head from side to side.
Become more and more present.
Welcome joy,
Peace,
And comfort to continue being with you on your path today and in the time to come.
Take another deep breath and let go when you're ready.
And when you're ready,
Gently open your eyes.
Fully coming back to the present moment.
Stay seated for a bit more time.
Look around the room and notice a few things around you.
When you're ready to do so,
You can sit up or you can stand up and return to going about your day.
And know that all the good that was experienced will continue for the rest of the day and the time to come.
