Hello and welcome to this breathing meditation.
I'm Jamie and I am so honored and grateful that you are here with me today.
This meditation is designed to bring your awareness out of the mind and into the heart by focusing your attention on your breath.
Let's begin by just settling in.
So take a moment to get comfy,
Sit nice and tall yet relaxed.
Settle into your seat,
Feel your feet on the floor beneath you and just feel the way your body is held by the chair supporting you.
And see if you can let your shoulders soften and let your jaw loosen a bit.
See if you can allow all the effort from the day drop.
And we're going to spend some time gently coming home to your breath.
Go ahead and close your mouth if it isn't already and just let each inhale and exhale flow only through the nose.
This is nothing forced or dramatic,
No big deep breaths,
It doesn't need to be that.
Just let your breath be at its natural rhythm exactly as it is.
And see if you can just notice the sensation of your breathing right at the entrance of your nose,
Through the nostrils,
Feeling the coolness as you inhale,
Feeling the warmth as you exhale.
Just feeling this tiny miracle happening again and again without you having to do anything.
And let's just stay with that.
One breath in,
Then out,
Then the next,
And the next.
Just noticing this soft stream of your life force moving in and out,
Inhaling and exhaling.
And as you're breathing,
Your mind may begin to wander,
As the mind does.
If that happens,
That's okay.
When you notice yourself drifting,
Just name it quietly in your mind,
Thinking or wandering.
No judgment,
No story,
Just call it out and then guide yourself back to your breath,
Back to that gentle sensation at your nostrils.
Inhaling and exhaling,
Here in the present moment.
And let this be simple.
Just breath and awareness here in the present moment.
And now take a moment,
If you can,
And just feel gratitude and appreciation for this breath,
For the way your body knows how to breathe without you giving it any instruction,
For the way your life force moves through you continuously,
Even on the days when you don't really feel like showing up.
You can always come back to the breath,
Back to the life force,
Back to the present moment.
Just stay with this for a few more moments.
The mind might wander off,
And then it returns again,
Getting lost,
Coming back,
The ever-flowing cycle of breathing and living.
And each return of your awareness back to the breath is the practice.
We'll always catch ourselves wandering.
We'll always find distractions.
The breath is always here waiting for us.
And you can always bring the focus back.
And now just for a moment,
See if you can widen your awareness just a little bit.
While you're breathing,
See if you can just feel your whole body now sitting here,
This living and breathing being.
And finally,
Let's just take a moment and offer yourself some gratitude and some appreciation,
Whatever that looks like for you.
Appreciation for taking this time to pause,
For choosing to come back to presence,
For giving yourself these few minutes of stillness in a world that constantly is finding ways to pull you away from yourself.
I invite you to carry this with you throughout the rest of your day,
Remembering that you can always come back to the breath.
May your breath continue to bring you back to your heart,
Back to the present,
And back to yourself.
Thank you so much for joining me in this meditation.
I'm wishing you a calm and present day ahead.
Live radically.
