We will begin by focusing on our breath.
The breath is an important gateway into each present moment.
It is a miracle to breathe.
Breathe in a natural fashion and focus on your breath.
Please begin by focusing on the place where the air enters your body.
For many,
This will be your nostrils.
Focus on the place where the air enters your body.
Focus on your inhale and slowly watch the inhale of breath,
The inhale of air,
And the place where it goes in your body.
Focus on your inhale.
Come back again to your inhale.
Notice if there is sensation,
Vibration,
Or warmth as you focus on your inhale and the area where the air is coming into your body.
If you begin to have thoughts,
Recognize that you do not have to follow your thoughts and come back to your breath.
Come back to your inhale.
Focus on your inhale.
Come back to the place where the air enters your body.
Breathe in a natural fashion.
Focus on your inhale.
Come back to the place where the air enters your body.
Breathe in a natural fashion.
Let's count our inhales as we inhale four times.
One.
Two.
Inhaling three.
Inhaling four.
If you begin to have thoughts,
Notice that you are having thoughts,
But you don't have to follow your thoughts.
Come back to your inhale and focus on your breathing.
Notice you are breathing.
It is a miracle to breathe.
Let's focus on the next part of the breath,
The place in your body where the breath is taken.
As you inhale,
Observe in your body where that breath goes.
As you inhale,
Observe.
Does it go into your chest,
Your lungs?
Does it go into your abdomen?
Or perhaps it goes into your belly?
Observe where it goes in your body as you inhale.
The air moves through your nostrils and into your body.
Make a mental note of this place in your body where the inhale is taken.
Notice the rise of your body and the place where the air is taken.
Notice the rise of your body as you inhale.
Notice this happening again and again as you inhale.
Now we'll observe the last part of the breath.
Notice as you exhale.
As you exhale,
We'll count to four,
Focusing on your exhale.
Counting one,
Exhale.
Two,
Exhales.
Three,
Exhales.
Four,
Exhales.
Now we'll put this together and we'll watch the breath as we inhale,
As it goes into our body,
And as we exhale.
Following the breath in this natural fashion,
Recognizing that we are inhaling air coming into our body,
Giving us life.
It is a miracle to breathe.
Breathing in a natural fashion,
Focusing just on your breath.
Notice the brief pause between your breaths.
Notice this pause between your breaths as you inhale and exhale.
Notice the time it takes to pause between each breath.
Notice the pause.
Notice the end of one breath and the beginning of the next.
Notice as the breath stops and begins again.
Notice the breath as it pauses for this briefest time.
Notice this brief time between each breath,
The power of each new breath beginning again.
If you are having thoughts,
Know that you are having thoughts,
But know that you do not have to follow your thoughts.
And let your thoughts go like clouds in the sky as you refocus again on your breath.
Observe the sensation around your nostril as you breathe.
Observe the place in your body where the breath goes.
And observe your exhale.
In a natural fashion,
Observe your breathing.
It is a miracle to breathe.
When we breathe in this fashion,
We are focused in the present moment.
Becoming aware of our breath can bring us happiness,
Release us from stress and anxiety,
And help us to create energy within our bodies to do our work.
Again,
Focus on the breath and now count with each inhale up to the number 4.
1.
Inhale.
2.
Inhale.
3.
Inhale.
4.
Inhale.
And now silently to yourself,
Count to 4 breaths,
Focusing on the in-breath,
Focusing on the place where it goes in your body,
And focusing on the out-breath,
Counting silently to 4.
Know that at any time of anxiety or stress,
When you focus on your breath,
You have the opportunity to reduce your anxiety and stress.
Breathing in this manner several times a day can be of great benefit to release tension in your body and increase energy.
Find a place where you have room to breathe and use this breathing program often for greater benefit.
Breathing now in a normal fashion at your own pace,
Recognize that this breathing program is coming to an end.
In the event you have listened to this program as relaxation for sleep,
You will not be awakened by these next few sentences.
If you are lying or sitting down,
Become aware of your surroundings and begin to come back into the room by gently opening your eyes.
Move each finger of each hand as you become alert.
Wherever you are,
Become alert to your surroundings and ready to continue your day.
Recognizing the miracle it is to breathe,
Taking with you from this meditation energy,
Life,
And gratitude for your breath.
When you are ready,
Come to full alert attention,
Energized and radiant.
