Hi everyone,
Welcome to your guided focused breath meditation.
The key to any meditation is consistency and quality of practice,
And what the practice involves in this method is simply sitting and breathing.
Our minds are naturally active and need a point of focus.
However,
They also need a break from the constant mind chatter,
Daily thoughts and worries we so often focus on.
So with this method,
Our new softer point of focus will be on our breath.
Breathing is so vital to our bodies,
Yet we really take it for granted.
By giving your conscious attention to each breath in and out,
You will begin to feel a soothing of your body and your mind.
The breath essentially becomes the connecting vehicle for our body and mind.
When we're not distracted and pulled in all different directions,
We can allow our body and minds to become calm and stable.
Then we are able to tap into greater clarity,
Peace of mind,
And happiness both during and outside of our sitting meditations.
Let's get started.
Find yourself a quiet spot and get yourself into a comfortable upright seated position.
Your back is supported,
Feet can be flat on the ground or you can crisscross your legs.
Your head should be free to move.
You can let your hands rest gently in your lap.
Basically you want to find a position that you can maintain comfortably for the next 10-15 minutes.
Gently close your eyes.
Scan your body for any areas of tension.
You might choose to do a few gentle rolls of your head and neck.
You can roll your shoulders up,
Back,
And down.
Allow all of your muscles to begin to relax.
Settle yourself comfortably into your seat.
Now take a deep inhale and a deep exhale.
Again take a deep breath in and breathe it out.
This time we will extend our inhale for a count of 3 and then slowly release out for a count of 5.
Here we go.
Breathe in for 1,
2,
3.
Breathe out for 1,
2,
3,
4,
5.
Again inhale for 1,
2,
3.
Exhale 1,
2,
3,
4,
5.
Continue to breathe with this cycle on your own.
Feel your belly rise with each inhale and release with each exhale.
Listen to the sound of your own breath as you allow the air to flow in and then release it out.
Feel the cool air enter through your nostrils as you breathe in and the warm air flow as you breathe out.
Now begin to allow your breath to soften.
Allow your focus to soften.
Let your body take over your breathing and just relax.
If you need to gently adjust yourself in your seat,
It's absolutely fine.
Just be easy about it and then quickly return to your conscious focus of your breath.
As thoughts start to come in,
Simply acknowledge them,
Release them,
Then refocus on your breath.
Let's inhale for 3 slow breaths.
Every cell of your body is benefiting from this.
With each deep breath in and out,
Feel your body soften and relax a little bit more.
No matter what thoughts stream in,
Simply return back to your breath.
Breathe in.
Breathe out.
Breathe out.
You are exactly where you need to be.
All you need to do right now is relax and breathe with awareness.
Allow this well needed nourishment of your body and mind.
Breathe in.
Breathe out.
All of your power rests in this present moment.
Let yourself release any thoughts about the past or future.
Just let go of everything.
Breathe in and out.
Breathe out.
One of the most powerful things you can do for yourself is just to sit,
Relax and breathe.
No matter what you encounter in your daily life,
Know that you can always,
Simply and easily,
Return back to your breath.
Breathe in and let it out.
Feel your belly rise on the inhale.
Feel it relax on the exhale.
There's nothing you have to do.
You don't have to make anything happen.
Just sit and breathe.
Connect with the wholeness of you.
Keeping your eyes closed,
Gently start to bring some awareness back to your body.
Let you notice what thoughts or feelings have come up for you.
Feel the sensations in your body.
Still keeping your eyes closed,
Place one hand on your upper belly and take a deep inhale.
Then release it all out.
And deep breath in and release it out.
Before we close our practice,
Let's set an intention that you can carry with you for the rest of your day.
So with your eyes closed,
I want you to answer the following questions for yourself.
What do you intend to create,
To experience,
To feel today?
How do you want to show up to the world?
How do you intend to present yourself in your interactions today?
Know that in any and every moment,
You have the power to choose what you want to focus on.
You can choose how you're going to feel and what you will create in your life.
Take a deep breath in as we seal your intention and sigh it out.
Let it go.
Slowly open your eyes.
Allow them to adjust to the light.
Orient yourself to your surroundings once again.
So as a follow-up practice to your sitting meditation,
I would encourage you to spend the next few minutes writing in a journal or using the PDF I've provided in order to record any observations,
Feelings,
Or thoughts that came up in today's sitting.
Also write down five or more things that you are thankful for in your life.
For example,
It could be that you have access to clean water,
Healthy food,
Fresh air,
Sunshine,
Maybe it's appreciation for your pet,
For your beautiful home,
A cozy bed,
Anything works,
There's no right or wrong answer.
And if you can fill up the whole page,
That's even better.
Remember that the point of meditation is not to become a great meditator,
But to carry forward your mindful practice,
Presence,
And positive energy into the world.
Great job.
Thank yourself for setting aside this time for your daily practice.
My hope for you is that you begin to feel more stability,
Clarity,
Peace,
And compassion for yourself.
Take care.
