Please find a comfortable place,
Begin by taking a few deep breaths,
Again,
Continue inhaling slowly and exhaling gently,
Releasing any tension or discomfort.
Once again,
And this time,
Hold your breath for a few seconds before exhaling.
Breathe in deeply,
Pause for a count of 5,
4,
3,
2,
1 and then let go,
Well done.
Now continue to breathe at your own natural pace,
For now,
Let's center our attention solely on our breath,
Using it as an anchor to this moment.
As you breathe in,
Picture the path the air follows,
Feel the coolness as it fills your lungs,
Notice how your chest rises,
Sense your abdomen gently expanding.
As you exhale,
Sense the warmth of the air,
Feel it brush past your nose,
Notice your chest falling,
Observe how your abdomen softly contracts,
In this practice,
We are simply present without any judgment,
You are merely an observer of your breath.
Inhale,
Exhale,
Witness the rhythm of your breath,
Like a gentle conductor,
You are in control here,
You might notice sensations,
Cold,
Tingly,
Warmth,
Discomfort or pleasurable feelings,
Let your awareness rest on these sensations,
Allow them to be without any resistance.
Observe how they shift and change from one moment to the next.
When a thought drifts in,
Choose to return using your breath as your guide.
As you breathe in and out,
Imagine the air's journey,
Let this visualization gently guide you back to this very moment,
A moment of presence following another moment of presence.
Inhale and exhale slowly,
If staying present with a challenging sensation feels tough,
Use your breath as a tool to ease it.
Choose not to engage with the stories in your mind,
Inhale and bring your focus back to the meditation.
Whenever thoughts sweep in,
Return to your breath,
Let it steer you back to your center,
Inhale and exhale gently and calmly,
Your breath is your anchor,
Trust it,
Feel it,
Utilize it,
Allow the ebb and flow of your experiences,
Then gently return your attention to your breath whenever you notice your thoughts wandering,
Have you find yourself entangled in the stories within your mind,
Release the hold and come back to your breath,
It's always here,
Ready to bring you back to your core.
Think of your breath as a lifeline,
A guide to lead you back whenever you feel adrift,
Continue with your meditation for as long as you like.
When you're ready,
Gently open your eyes and take a moment to appreciate how you feel,
You can use this practice anytime you need to calm your mind and return to the present moment.
Namaste.
