Hi everyone!
My name is Janne and I'm from Norway.
Welcome to Breathing for Beginners,
A guided meditation.
Let's begin by finding a comfortable position.
This can be sitting or lying down.
Place your hands wherever feels natural.
For instance,
On your lap or on your thighs.
Gently close your eyes or keep them open with a soft gaze.
Become aware of your body and notice how it's in contact with the surface beneath you.
Let go of any tension there might be in your body and bring your attention to your breath.
Notice the natural flow of air in and out without trying to change it.
If you have difficulties feeling the breath,
You can place your hands on your belly and feel the gentle movement.
It's perfectly normal that thoughts appear in our minds.
When that happens,
Simply accept it and move your focus back to your breath.
If you notice sounds,
Do the same thing.
Accept what is happening and go back to the breath.
So breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Now see if you can extend both the inhale and exhale ever so slightly.
This will help you to relax even more.
Find a good rhythm.
Counting can help.
On every inhale and exhale we count from 1 to 4.
So inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
Now try to allow your breath to find its natural rhythm without counting.
And just enjoy the peaceful state that you are now in.
And when you're ready,
Gently start to wiggle your fingers and toes.
Open your eyes if they were closed.
And bring your attention back to the present.
I hope you're feeling relaxed.
I know I am.
Thank you so much for listening and have a great day.
