Observing Your Breath - Calming Meditation

Sit comfortably with your eyes closed.

Settle the mind and gently become aware of each moment that you are experiencing.

Observe your breathing and notice how your breath flows in and out.

Make no effort to change your breathing in any way.

Simply notice how your body breathes.

Your body knows how much air it needs.

Sit quietly and visualize your breath flowing gently in and out of your body.

When your attention wanders as it will,

Just focus back again on your breathing.

Don't dwell on any straight thoughts.

Simply let them pass.

See how your breath continues to flow and feel the sensations at the entrance to your nostrils.

Focus deeply.

Calmly.

Notice the stages of a complete breath from the in breath to the pause that follows,

The exhale and the pause before taking another breath.

Become aware of the slight pauses between each breath.

Feel the air entering at the nostrils.

Imagine the air inside your body after you inhale,

Feeling your body gently.

Feel your chest and stomach gently rise and fall with each breath.

See how calm and gentle your breathing is and how relaxed your body feels.

Breathe.

When you are ready,

Gently reawaken your body and mind.

Keeping your eyes closed,

Notice the sounds around you.

Feel the surface beneath you.

Do your close against your body,

Wiggle your fingers and toes.

Shrung your shoulders.

Open your eyes and remain sitting for a few moments longer.

Straighten out your legs and stretch your arms and legs gently.

Sit for a few moments more,

Enjoying how relaxed you feel and experiencing your body reawakened in your mind returning to its usual level of awareness.