Allow yourself to let go of any stress you've been feeling.
Letting go of any tension in your shoulders.
Letting go of any tension in your jaw.
Relaxing your spine.
Strong spine.
Relaxed and easy.
Relax your facial muscles.
And allowing your breath to return to normal.
Simply bring your awareness to what it feels like to breathe right now.
Noticing the physical sensations of breathing.
Wherever that physical sensation of your breath is the most vivid.
Place your awareness there.
You might feel it most in the rise and fall of your belly.
You might feel it most in your nostrils.
Wherever that sensation is the clearest.
Simply place your focus right there.
Experience the inhale.
Experience the exhale.
And experience the in between.
The pause between the inhale and the exhale.
And each time that you notice that the momentum of your mind has drawn your awareness away from your breath.
Gently with love place your attention back on your breath.
You might find it helpful to say within your mind.
Inhale each time you inhale.
And exhale each time you exhale.
Drawing your attention back to your breath.
And each time your mind wanders notice with compassion and love for yourself.
Accepting that your mind has wandered and bringing your awareness to the here and now.
To the physical sensation of your breath.
Observe each breath as though it's the first breath you've ever taken.
This is an opportunity to pay attention.
To pay witness to this present moment.
Place your attention on your breath here.
Simply notice and feel what it feels like to breathe in this moment here and now.
As it comes back each time your breath.
Offer yourself gratitude with yourself.
Allowing yourself to explore.
To be curious about this moment.
Allowing your breath to open up the doorway to this moment.
And as you prepare to come out of this meditation.
Notice how you feel.
Take a moment to feel this feeling of presence.
To experience it.
To notice and witness what it feels like in your body to be present.
Offering yourself a little gratitude again.
Perhaps a hug and hand on your heart.
Thanking yourself for taking this time to be present.
Carry this feeling of presence with you as you go out into your day or settle in for the night.
May you be present.
May you be peaceful.
And may you be gentle with yourself.
Thank you.
