This meditation is inspired by the book Peace is Every Breath by Thich Nhat Hanh.
This is a practice in mindful breathing,
Which you can do while sitting or lying down,
Or even while going about your day,
Taking a walk,
Preparing a meal,
Or doing chores around your home.
The practice of mindful breathing can help you to understand that the experiences of your past and the worries about your future are not actually happening to you in the present moment.
That in the present moment,
You are safe.
Throughout this practice,
Your attention may be called away from time to time by the distractions of your environment or the thoughts in your own mind,
And that's okay.
When you feel your attention float away,
Simply reconnect to your breath.
The one that you're taking right now.
Bring your awareness to the physical sensations of your breath.
First,
Just notice if you are breathing through your mouth or your nose.
Whichever one feels most natural to you is fine for now.
Just notice whether you can feel the air pass over your lips or your nostrils,
And then follow that air either by feeling the path of it through your body,
Or by creating a picture in your mind's eye.
Visualize this air pass over the roof of your mouth,
The back of your throat,
And down into your lungs.
Notice the sensations now around the top part of your chest.
First,
Notice your collarbones and whether there's any movement there.
Notice any rise and fall of your shoulders.
And then feel your ribs.
Do they expand front to back,
Or do you feel it more as a left to right opening?
Direct your attention down lower into your chest.
Feel your lowest ribs,
Any movement of your belly,
Any feelings created by your breath in your lower back.
And just continuing to breathe at your own natural pace and in a way that feels comfortable and sustainable to you.
And now I invite you to begin to pair the following phrases with your breath.
As you breathe in,
Mentally say to yourself,
I am aware that I am that I am breathing in.
And as you breathe out,
Say,
I am aware that I am breathing out.
Breathing in,
I know that I am breathing in.
Breathing out,
I know that I am breathing out.
As you breathe in,
I feel my breath coming into my belly and chest.
And as you breathe out,
Say,
I feel my breath flowing out of my belly and chest.
As you breathe in,
Say,
My breath comes in.
As you breathe out,
My breath flows out.
Repeat this for a few more rounds of breath.
My breath comes in,
My breath flows out.
And now as you breathe in,
Mentally recite to yourself,
I am aware of my entire body.
As you breathe out,
Say to yourself,
I smile to my entire body.
As you breathe in,
I am aware.
As you breathe out,
I smile.
And do this a few more times on your own.
I am aware,
I smile.
As you breathe in,
Say to yourself,
I'm aware of some pain or tension in my body.
As you breathe out,
I release all the pain and tension in my body.
Breathe in,
I am aware of the pain.
Breathe out,
I release the pain.
Repeat this on your own.
I am aware of the pain,
I release the pain.
As you breathe in,
Say to yourself,
I feel well.
As you breathe out,
I feel at ease.
Breathe in,
I feel well.
Breathe out,
I feel at ease.
Now bring your awareness back to the physical sensations of your breath,
Noticing once again the feeling of the air in your lungs,
Across the back of your throat,
In and around your nose or mouth.
Notice any effects of this mindful breathing exercise,
Any changes in the physical tension of your body,
Or in your mood,
Or mental state.
Let your awareness turn now to your surroundings.
Notice what you can hear,
See,
Taste,
Smell,
And touch.
And know that you can return to this practice of mindful breathing anytime you need to anchor yourself in the present moment to find a retreat within.
