Greetings and welcome to this brief meditation which will help you relax.
Meditation is defined as the continuous flow of attention upon a single sense object.
The breath is a wonderful example of this.
In today's brief meditation,
We'll begin by connecting with our breath.
Then we'll do a body scan and practice some loving kindness.
Let's begin.
Relax your jaw,
Relax your shoulders,
Feel the natural state of your body,
Allow your breath to come and go freely through the nostrils.
Notice the natural state of your breath.
Not judging,
Just allowing the breath to be.
Becoming mindful of inhaling and exhaling.
Cultivating awareness of the inhalation and the exhalation.
Feel your breath rising and falling,
The simple rhythm of the breath,
The breath just as it is,
Equal inhales and exhales,
Normal breath in,
Normal breath out.
Bring all of your attention to the breath,
The breath coming in through the nostrils,
The breath going out through the nostrils,
All of your attention is on your breath.
If thoughts wander in,
Gently acknowledge them and return your attention to the breath.
Feel the sensation of the breath,
Just as it is,
Do not change the breath,
Allow the breath to flow just as it is,
Breathe.
Breathe with awareness for about a minute on your own,
If it helps,
Utilize a noting technique such as counting your breath or simply marking each inhale and each exhale.
Breathe.
If your breath is long,
Let it be long,
If your breath is short,
Let it be short,
Let it be natural,
Let it be normal,
The breath just as it is,
Breathe.
Breathe with awareness for just a little bit longer,
Again utilizing a noting technique if that works for you.
Now bring your attention to the crown of your head,
Down your face to your neck,
Bring that attention to your shoulders,
Upper arms all the way down your arms to the tips of your fingers,
Back up your arms to your chest,
Bring that attention down to your belly,
To your hips,
To your knees,
Ankles,
Soles of the feet,
To the tips of your toes.
Let's close our time together with an acknowledgement that all beings wish to be happy,
Healthy,
Safe and at ease.
Repeat silently to yourself the common phrases of loving kindness,
May all beings be happy,
May all beings be healthy,
May all beings be safe,
May all beings be at ease.
Again,
May all beings be happy,
May all beings be healthy,
May all beings be safe,
May all beings be at ease.
Let's close our time together with one more inhale into the nose,
A brief hold and a nice long exhale out of the mouth.
If your eyes have been closed,
Gently reopen those and I hope you have a wonderful day.
