Breathe slowly,
Breathe deeply,
Breathe slowly,
Breathe deeply.
As we meditate,
Let's just spend some time watching our breath.
And as we watch our breath,
What we'll find is our breath,
Our breathing,
When given 100% of our attention,
Will slow down.
Watching the breath coming in and going out,
Coming in and going out.
Breathing,
Breathing,
Good,
Good.
As we're watching our breath,
What is often helpful is to say in our minds,
As we breathe in,
I am.
And then as we breathe out,
In our minds say peaceful,
I am peaceful.
Let's just spend some time as we breathe to say in our head,
I am peaceful with each breath.
I am peaceful.
And as we follow our breath and our phrase,
I am peaceful.
What may happen as we follow our breath is that our minds may wander.
They may go to some thought,
Some worry,
Some desire,
Some fear.
But when those thoughts intrude,
Those feelings arise,
We don't go with them.
We don't give them our attention.
But we also don't forcibly repress them.
Instead we just witness our thoughts and then go back to our breath.
I am peaceful.
I am peaceful.
In our meditation,
Sometimes what happens is we get a little uncomfortable.
If it isn't too uncomfortable,
Let's just notice that feeling,
Breathe into it a little bit and then get back to our breath.
But if it persists,
If it gets louder,
It's okay just to move a little bit.
Move gently,
Move quietly,
And then come back to meditation.
Come back to following the breath.
I am peaceful.
I am peaceful.
As we continue to meditate,
We may find that our breath is becoming quieter,
Slower.
Our whole body is beginning to slow down.
Let's just enjoy the peacefulness of meditation.
Just following our breath,
Watching it gently,
Slowly,
And along the way,
Hearing,
Saying,
I am peaceful.
One of the successful keys of meditation is gentleness.
Seeing gently,
Saying our phrase gently,
And if our minds wander gently,
Going back to our breath,
Kindness,
Gentleness are keys to successful meditation.
Just watching our breath gently,
Gently.
Our minds again may wander,
But all we have to do is gently go back to our breath and hear,
I am peaceful.
I am peaceful.
And with this gentleness,
With this rhythm,
With this focused attention,
Just on our breath,
Our minds become so quiet,
So peaceful.
And this peacefulness permeates our whole body as we feel,
I am peaceful.
I am peaceful.
Peace.
