Welcome to this guided meditation.
In today's meditation we will practice mindful breathing with the help of ASMR.
Find a comfortable position,
Either sitting or lying down.
Allow your body to relax and gently close your eyes.
If you are sitting,
Make sure that your back is straight and your chest can expand fully when you breathe in.
Bring your attention to your breath.
Notice the sensation of the breath as it enters and leaves your body.
Feel the coolness of the air as you inhale and how it has turned warm once you exhale.
Take a deep breath in,
Filling your lungs with fresh air and slowly exhale,
Releasing any tension or stress with each breath.
Now bring your awareness to the rise and fall of your abdomen with each breath.
Feel the gentle expansion as you inhale and the soft contraction as you exhale.
Let your breath become your anchor,
Grounding you in the present moment.
As you continue to breathe,
Notice the quality of your breath.
Is it deep or shallow,
Smooth or uneven?
Simply observe without judgement or the need to change anything.
Allow your breath to be as it is,
Accepted fully.
With each breath,
Let go of any thoughts or distractions that arise.
Bring your attention back to the sensation of breathing,
Focusing on the rhythm and flow of each breath.
As you inhale,
Imagine that you are breathing in peace and calmness,
Filling your body with tranquility.
And as you exhale,
Visualize releasing any worries or tensions,
Allowing them to dissolve into the air.
Stay with the breath,
Following it in and out,
Moment by moment.
Notice how it brings you into the present,
Grounding you in the here and now.
If your mind starts to wander,
Gently guide your attention back to the breath,
Without judgement or frustration.
Each breath is an opportunity to practice mindfulness and cultivate a sense of inner calm.
As you continue this mindful breathing,
Bring an attitude of curiosity and kindness to your experience.
Notice any sensations that arise in your body with each breath.
Perhaps you feel a sense of expansion,
Relaxation or a subtle tingling.
Allow your breath to become a gentle anchor,
Grounding you in the present moment.
Let it serve as a reminder to bring your attention back whenever your mind starts to wander.
Take a few more moments to simply be with your breath,
Experiencing each inhale and exhale with full awareness.
Embrace the stillness and peace that comes from being fully present in this moment.
When you are ready,
Slowly open your eyes and take a moment to appreciate the tranquility you have cultivated through this mindful breathing practice.
Carry this sense of mindfulness with you as you continue your day,
Connecting with the present moment through the simple act of breathing.
Thank you for sharing this meditation with me.
