Welcome to this lightly guided breathing meditation.
Please take a moment to make yourself comfortable.
You may choose to sit in a chair or on the floor,
Whatever is more suitable for your body on this day.
If you are holding anything in your hands,
Please place it aside for this meditation and rest your hands gently on your legs,
Either palms up or palms down.
As you get settled with your body,
Begin to feel heavy and grounded and supported in your seated posture.
Fill the chair or floor under you as you start to bring awareness to your breathing,
The breath coming into your body and the breath leaving your body.
If it feels comfortable to do so,
Go ahead and close your eyes.
If you'd rather keep them opened,
Gently rest your gaze a few feet in front of you.
As you get settled in your posture,
Begin to rest your mind.
Let go of any thoughts about where you have just been or where you might be headed next and arrive here in this moment,
In this space.
As your thoughts go to the past or jump to the future,
We're going to use breath to focus your attention and bring you back to this moment,
The here and now.
Notice your breathing coming into your body and leaving your body.
There's no right or wrong here.
No need to change or alter your breath.
Just notice the quality of your breathing,
Your chest rising and falling,
Your belly expanding and contracting.
There's no right or wrong.
Just notice what is occurring,
The breath coming and going.
You you if your mind wanders away from your breath just notice the wandering and kindly point the mind back to the breath coming into your body and leaving your body just notice your breath as it moves in and out perhaps you can feel the breath beneath your nostrils as it enters your nose maybe even sense the temperature of the breath coming in and leaving your body just notice what is present with your breathing you may want to explore a slight deepening of each inhale and a slight elongation of each exhale and notice what occurs in the body perhaps you can settle a bit more deeply into your breathing deepening elongating and savory in each breath each release as your body softens with each inhale and with each exhale we will continue to rest in this stillness of your breath if your mind wanders away from your breath kindly point your attention back to the breathing coming into your body and out of your body and begin again the mind will wander and that is fine the practice is just coming back to the focus of your breath each time that it does you Gently bring awareness back into your body.
Feel grounded on the chair or floor beneath you.
Feel heavy and supported in your seat.
Stay with your breath as you wiggle about and bring some awareness into your body,
Maybe moving your toes or your fingers,
As you slowly open your eyes and refocus your gaze.
If it feels comfortable to do so,
On your next inhale,
Make this one the longest one yet and hold for a few counts before a nice,
Long,
Smooth exhale.
Repeat a few times as you fully experience these next few moments.
Thank you for sharing your practice.
