Do not listen to this recording while driving or if you are operating machinery.
Only listen when you can safely relax and are able to get as comfortable as possible.
Hi,
My name is Robert Aceves.
Welcome to this guided mindful breathing meditation.
Sit in a chair,
Meditation bench,
Or a cushion,
Whichever is most comfortable for you,
And close your eyes.
Or,
You can keep your eyes semi-open,
Semi-close,
Whichever is more comfortable for you.
The important thing is not to fall asleep in this meditation.
Rest your hands on your legs in a comfortable position for you.
Bring your awareness to your body and feel the weight of your body on the chair,
Bench,
Or cushion.
We'll start by finding a comfortable position for you.
So swing your body back and forth slowly and slowly to the right and the left.
And little by little you'll feel a balance until you find your center.
And with your back straight,
Feel your head on your neck and find a position in which your head,
Neck,
And back are as comfortable as possible.
The less tension there is in your body,
The better.
Now take several deep breaths,
And as you're breathing deeply,
Relax your shoulders and the muscles of your belly.
Relax the muscles of your face,
Your hands,
And your legs.
Then release all physical and emotional tension from your body.
And take another deep breath in and let it all out.
And continue to breathe normally,
Allowing the inhalations to be shorter than the exhalations.
Now bring your awareness to your breath and see where you feel your breath most.
Is it in your nose?
In your stomach?
In your chest as you inhale and exhale?
And just observe where your breath feels the most.
And continue breathing,
Letting your breath relax more and more in a natural and effortless way.
Now you can notice how the air feels entering your body through your nose as you inhale,
Passing through your throat,
And filling your lungs with oxygen.
And notice how the air leaves your lungs slowly through your nose again with each exhalation.
And watch your chest move from each inhalation and exhalation,
Expanding with air,
And contracting as the air leaves your body.
And continue breathing,
Allowing your breath to relax more and more in a natural and effortless way.
Now,
Pay attention to the sensation of the air entering through your nose.
Feel the oxygen entering and leaving your body.
And just focus on that sensation of each inhalation and each exhalation of your body with each breath.
And when your mind wanders,
Or you start to think about something other than your breath,
Watch it and realize that your mind is distracted,
And gently and effortlessly bring your attention back to your breath,
Inhaling and exhaling comfortably,
Feeling the air entering and leaving your body.
You you you you and continue to focus your attention on your breath and let the thoughts and feelings pass through your mind as if they were clouds in the sky floating and fleeting without paying much attention to them and gently bring your attention back to your breath you you you you you you you you continue to breathe slowly and effortlessly and if you feel that the silence bothers you it means that you're thinking and you can think I am thinking and bring your attention back to your breath you you you you you you you you you and continue to breathe slowly and effortlessly and if you feel like you're falling asleep it means that you're not present so bring your attention back to the present and follow your breath you you you you you you you you you you you you you you you you you you you you you you you you that's it and gently you'll bring your attention to your body and feel your body touching the cushion the chair or the bench where you're sitting and open your eyes stretch your body very good this is today's meditation thank you so much for listening and I'll see you next time you
