Hello beautiful one,
And welcome to this Yummy Zen Meditation.
Let's begin.
Make sure you are sitting comfortably,
With your feet firmly on the floor,
Your spine straight but relaxed.
This creates a gentle sense of awareness and balance in your body.
If you wish,
You can sit cross-legged with a cushion lifting up your sitting bones.
This will create a stable position for you.
Place your hands in your lap and gently sway your body to help settle into a balanced upright position.
Now gently close your eyes.
Take a deep breath in through the nose all the way down to your belly.
As you release your breath,
Just drop your shoulders so they can begin to relax.
Take another deep breath in all the way down to your belly.
And as you breathe out,
Just relax those shoulders a little bit more.
Lengthen your neck ever so slightly and allow your body to relax.
Do not try to relax,
Just relax.
Breathe in through your nose deep down into your belly and breathe out with a gentle sigh.
Breathe in through your nose all the way down to your belly and breathe out with a deep sigh.
As you continue to breathe in and out,
If there are any niggling aches or pains that you have going on in your body,
Just send one of your beautiful deep breaths to that pain,
To that niggle and help it release its energy.
Continue now to breathe in through your nose,
Taking that breath all the way down to your belly.
And as you do,
Gently become aware of the natural rising and falling of your lower belly as your breath comes in and out.
All we are having to do today is breathe.
No more,
No less.
Just breathe.
Now make sure you return your breath back to its natural rhythm as it comes in and out.
Do not force,
Just allow your body to do exactly what it needs to do.
If you have any thoughts or feelings,
Emotions or memories,
Anything at all,
Allow them to be there and then allow them to pass and take your awareness back to the belly and your breath.
As you become more aware of your breath,
Sentimentally count your breaths.
Breathing in,
One,
Breathing out,
Two.
Breathing in,
Three.
Breathing out,
Four.
Breathing in,
Five.
Breathing out,
Six.
Breathing in,
Seven.
Breathing out,
Eight.
Breathing in,
Nine.
And breathing out,
Ten.
Continue with this pattern of breathing.
Every time you get to the count of ten,
Begin again at one.
It's very simple.
You're just breathing.
You're just counting.
Any thoughts that may be arising for you right now,
Greet them,
Acknowledge their presence and allow them to move on and take your awareness back to your breath.
Any time you're feeling distracted,
Just stop your counting and start again.
As your mind becomes more aware of your breath,
The more it focuses and concentrates on the rise and fall of your belly,
The lighter and freer your breath will become.
And as your breath becomes lighter and freer,
Your body will be more relaxed.
You will feel more relaxed.
All you are doing is breathing,
Counting,
And relaxing.
Just stay with the natural rhythm of your breath.
If any thoughts continue to arise,
Imagine them being cars driving past on a busy road.
Your job right now is to simply watch them pass.
If you find yourself taking a ride in one of these cars,
Just come back to watching them pass by,
Using the awareness of your breath.
Your awareness of your breath brings with it compassion and love.
As you breathe in and out.
I'm going to leave you for a couple of minutes in silence as you continue to focus on your breath.
I will keep an eye on the time so you don't have to,
And I will bring you back in two minutes.
Just breathing in and out.
50 seconds.
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