This is a guided meditation that uses the breath as our anchor.
I recommend that you practice this exercise daily at a time that's best for you.
Preferably at the same time and in the same place every day.
And this is so that you can begin establishing a habit.
I also recommend that you sit for this exercise,
Whether if it's on the floor,
On a cushion,
Or even on a chair.
However,
If you're unable to sit,
You can always stand or you can lay down on your back.
Just so long as you remain alert and yet relaxed and are comfortable.
So let's go ahead and begin.
Go ahead and find your posture.
Whether you're sitting,
Standing,
Or laying down.
And I invite you to go ahead and close your eyes.
If you're uncomfortable closing your eyes,
You can always keep them half open.
Or you may leave them open and look down,
Two to three feet in front of you.
Go ahead and notice your posture.
Noticing your body in entirety.
See if you can straighten your back.
Lengthening through the spine,
Up to the crown of the head.
Take a moment to just simply notice your feet on the floor.
Take a moment to notice your hands,
Whether they're resting on your thighs or in your lap.
Maybe they're at your side.
And now just take three deep breaths on your own.
Try to connect with the breath in the body.
And this may happen at the nostrils or in the chest or stomach region.
Noticing the expansion of the chest or the stomach on the in-breath and then the contraction or the falling sensation as you breathe out.
And continue breathing.
And with each in-breath,
See if you can invite more calm and stillness into your body.
And on the out-breath,
See if you can let go of any thoughts,
Any emotions or sensations that may come up.
Again,
Breathing in calm and stillness on the in-breath.
Then breathing out any tension or tightness in your body on the out-breath.
Establishing a connection with the breath in the body.
And if you become disconnected and your mind wanders off or you begin thinking or planning,
Just simply notice.
And then gently bring your awareness back into your breath,
Into your body.
Connecting to the present moment through this natural rhythm of the breath.
Moment by moment.
And if your mind wanders off,
Which it will,
You're just simply noticing that you're thinking.
And then bringing your awareness back to the breath.
Re-establishing that connection.
That natural flow.
Maintaining alertness,
Yet while remaining relaxed,
Calm and still.
Noticing when you're present,
Noticing when the mind has wandered.
And then gently and kindly bringing your awareness back into the breath.
Breath by breath.
Moment by moment.
Noticing the rising sensation of the belly on the in-breath.
And then following the breath as the belly region falls and the air leaves your body.
And if you like,
You may even notice when one breath ends and the next begins.
Breath by breath.
And now as our practice nears an end,
I invite you to take three deep mindful breaths.
And at the end of the third breath,
You'll hear a chime.
And when you can no longer hear the chime,
You may open your eyes.
And taking a deep in-breath,
Holding at the top of the breath.
And then allowing the breath to leave on its own.
Again,
Breathing in,
Holding at the top.
And then just gently breathing out.
And when you hear the chime,
Following the sound.
And when you can no longer hear it,
Opening your eyes.
