Begin by taking a deep breath.
Find a comfortable seated position on a chair or pillow.
Make sure that your back is straight but your shoulders are relaxed.
You may place your hands on your knees or on your lap.
Today's meditation is going to focus on the breath.
You will be breathing naturally,
Allowing yourself to observe the rhythm and quality of your breath as it flows into and out of your body.
As we meditate,
You will begin to hear some interruptive sounds.
If you notice those sounds interrupting you,
That is okay.
Rather than be frustrated or angry with yourself,
Simply notice that you are distracted and take your attention back to your breath.
Becoming distracted is completely normal.
The practice today is to continue bringing yourself back to the breath after your mind wanders.
Take a few breaths and settle into a state of relaxation.
For the first series of breaths,
We are going to be taking air in through our noses and out through our mouths.
Breathe in through your nose.
Breathe out through your mouth.
Breathe in through your nose.
Breathe out through your mouth.
Breathe in through your nose.
Breathe out through your mouth.
Continue on your own.
Breathe in through your mouth.
Breathe out through your mouth.
For the next series of breaths,
We are going to be breathing into and out of our mouth.
Breathe in through your nose.
Breathe out through your nose.
Count one.
Breathe in through your nose.
Breathe out through your nose.
Count two.
Continue on your own.
Breathe in through your nose.
Breathe out through your nose.
Breathe in through your nose.
Breathe out through your nose.
Breathe in through your nose.
To finish today's practice,
We are going to take three deep breaths in whatever way feels most natural for you.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Take a moment to transition back into an awareness of your surroundings.
Wiggle your fingers and toes.
When you are ready,
Slowly open your eyes.
Thank you.
Calmness is strength.
