We're going to take some moments to focus on our breath.
So finding a position that's comfortable for you.
Your feet flat on the floor.
Your back as upright as is comfortable while still being relaxed.
And closing your eyes.
Lowering and softening your gaze.
Let's give ourselves some space to check in with ourselves and to reconnect with ourselves.
Softening your shoulders.
And your jaw.
And letting go,
Letting go of the day.
No one needs anything from you.
Just allowing yourself to be.
Noticing what it feels like to stop.
To be sitting in this purposeful posture.
And acknowledging what it feels like to slow down and be here for yourself in this way.
And taking a moment to notice how the chair is supporting you.
Those points of contact.
And starting with a few deep breaths.
Breathing in through the nose.
And out through the mouth.
And with your next exhale,
Letting your breathing return to its natural rhythm.
I'm not trying to breathe in any special way.
Allowing the breath to breathe itself.
Taking a moment to notice where in your body you can feel the movement of your breath the most.
Perhaps it's your nostrils where cool air enters and warm air leaves.
It might be your chest or your stomach.
Arise with the inhale and fall with the exhale.
Once you've found that place in your body,
Allowing your attention to rest there on the sensations of the breath as it flows in and out of the body.
The inhale and the exhale.
So settling into the breath.
Settling into the present moment.
And being curious about your breath.
Noticing what's here.
Noticing if your breaths are deep or shallow.
Noticing if your breath's long or short.
I'm not trying to breathe in any special way.
Just noticing what's here.
So you might like to count your breaths to help you keep focus.
Silently counting one with the inhale,
Two with the exhale,
All the way until you get to ten.
And then starting back at one again.
So if you notice your attention wandering,
It doesn't mean you've done anything wrong.
Our minds wander,
It's completely natural.
And we're not trying to get rid of thoughts.
Just noticing when your attention has moved away from your breath and gently leading it back each time.
Back to the sensations of the breath.
The in breath and the out breath.
So knowing that the breath is something that we can always come back to at any time of day or night.
There's a constant in our lives.
So bringing this meditation to an end now.
So bringing your attention back into your body.
Starting to notice the feeling of your body against the chair.
Your feet against the floor.
Noticing any sounds around you.
And before you open your eyes,
Take a moment to acknowledge how you're feeling right now.
And then having a stretch and a wiggle.
I'm opening your eyes when you're ready.
