Welcome beautiful being to this guided meditation finding peace in your breath.
I'm Janelle Tai and I'm honored to guide you through your meditation practice today.
You may want to sit straight,
Lean your back against the wall for support or even lay down.
Be sure to be comfortable and still.
During this meditation I will ask you to pay attention to your in and out breath.
This will foster new and refreshed awareness within you.
The next couple of minutes are reserved only for you to unwind and to reconnect with your true self.
Let's begin.
Close your eyes and settle in.
Let's take a couple of deep in and exhales together.
With the word in we inhale and with the word out we exhale.
In out.
In out.
In and out.
Now continue breathing in through the nose and out through the mouth in your own rhythm.
Silently note in your mind in when you're breathing in and out when you're breathing out.
Bring awareness to the present moment.
Where are you?
In which country?
In which city?
In which street?
In which building and room?
Become aware of the walls and ceilings that create a space for your body to lay.
Tune into the sounds around you.
What can you hear?
Observe them without any judgment.
Bring awareness to your body in this room.
Observe how your body is feeling.
Is it stressed or relaxed?
Feel its contact with the ground.
Let it sink in heavier and heavier.
Let go of any tension in your forehead,
Your jaw and your shoulders.
Bring awareness to your body breathing.
Register with the inhalation that you're breathing in and with the exhalation that you're breathing out.
You will notice your mind wandering.
That's fine.
Gently take note of it and return to your breath.
I will let you do this now for a couple more minutes.
That's not what I was talking about.
You you you you you register the movement in your body created by your breath can you find it in your chest your belly or maybe both are there any other parts of your body when you notice your breath flowing suddenly can you notice the transition the minute pause between every in and exhale pay attention to it continue breathing in and breathing out you you you you let go of all the effort and surrender into the presence surrender into your body's breath settle into a breath that works for you if you notice thoughts about the past or future coming up acknowledge them and refocus your attention to the breath breathing in and breathing out you and Keep on with your breath and let us add another element.
Start noticing the dark space behind your eyes.
This is your safe space.
Only you have access to it.
In this space you find your true self,
Your essence.
Breathe into this serene,
Sacred space.
Elongate your out-breaths and sink in deeper and deeper and deeper.
Can you feel the space behind your eyes expanding?
Your body does not end at your skin.
It extends to the body of the universe.
Take a couple more breaths here,
Feeling calm,
Protected and at ease.
This is your true self.
You are one with all there is.
This is your true nature.
Now slowly feel the earth coming back underneath you.
You may gently want to circle your wrists and ankles to return into the room.
Do you notice any difference in how your body and mind feel now than before?
As you go about your day,
Remember that your breath is the bridge between your body and mind.
Whenever you notice your hearts racing and your thoughts are running wild,
Return to observing your breath.
This will keep your body and mind at ease.
Now,
To conclude your practice,
Thank yourself for having allowed yourself this time to refresh,
To refocus and to renew.
Thank you for letting me guide you through your practice today.
Much love and gratitude.
Namaste.
