During this short breathing meditation,
You will focus on your breath.
This will calm your mind and relax your body.
There is no right or wrong way to meditate.
Whatever you experience during this breathing meditation is right for you.
Don't try to make anything happen.
Just observe.
Begin by adjusting your sitting position until you find the most comfortable one for you,
But one in which you will not fall asleep.
Close your eyes and start rolling your shoulders slowly forward and now slowly backward.
Lean your head from side to side slowly.
Bring your left ear toward your left shoulder and then your right ear toward your right shoulder.
Relax your muscles.
Your body will continue to relax as you meditate.
Put one hand on your heart and one hand on your belly and as you breathe quietly,
Notice how comforting that feels.
You can make yourself feel better with the help of your own breath.
How it calms you down.
It lets yesterday go.
It gives you a feeling of safety.
You are here for yourself and as you release yesterday and even this moment,
You allow your full attention to come into this day,
This hour,
This time.
Turn your full attention to this wonderful day.
Let your heart open and make room for all the good of the universe to come in.
All is well.
You are safe.
Now go back to observing your breathing.
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,
Seeing in your mind's eye,
Your breath flowing gently in and out of your body.
When your attention wanders,
As it will,
Just focus back again on your breathing.
Notice any stray thoughts but don't dwell on them.
Simply let the thoughts pass.
See how your breath continues to flow 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.
See this light breaks between each breath.
Feel the air entering through your nose.
Picture the breath flowing through the cavities in your sinuses and then down to your lungs.
As thoughts intrude,
Allow them to pass and return your attention to your breathing.
See the air inside your body after you inhale,
Filling your body gently.
Notice how the space inside your lungs becomes smaller after you exhale and the air leaves your body.
Feel your chest and stomach gently rise and fall with each breath.
Now as you inhale,
Count silently 1.
As you exhale,
Count 2.
Wait for the next breath and count again 3.
Inhale 4.
Inhale 5.
And exhale 6.
Notice now how your body feels.
See how calm and gentle your breathing is and how relaxed your body feels.
Now it is time to gently reawaken your body and mind.
Keeping your eyes closed,
Notice the sounds around you.
Feel the floor beneath you.
Feel your clothes against your body.
Wiggle your fingers and toes.
Shrug your shoulders.
Open your eyes.
Open out your legs and stretch your arms and legs gently.
Enjoying how relaxed you feel.
Experiencing your body reawaken and your mind returning to its usual level of alertness.
Thank you for giving this time to yourself.
From my heart to yours,
With love and gratitude,
Namaste.
