Hello,
And thank you for joining me for this breath-focused mindfulness meditation.
Invite you to find a comfortable position for your body,
Seated or lying down.
You might gently close the eyes if that's comfortable to you.
Just gently scanning the body from head to toe,
Noticing what you're feeling in this moment,
Trying not to judge or tack on to anything you might observe,
Just noting what you find,
Noticing where your body needs support and where the earth is holding you up.
Seeing on these next few exhales,
If you can release just a bit more of your weight of what you're carrying of your day into the earth,
This time is just for you just to reset.
Safe to let go of the rest of the day just for these few moments.
You begin to feel this gentle releasing through the breath,
Shifting our attention fully to the breath.
Begin to just observe the natural rhythm,
Paying attention to what it feels like to welcome the breath in as it passes through your nostrils and your throat,
Chest,
Ribs,
And belly.
Perhaps thinking of softening the belly and noticing the breath as it moves out from the belly,
Through the ribs,
Chest,
Throat.
You might notice the temperature difference on the inhale versus the exhale,
At your nose as you breathe in and the warmth as you breathe out.
You might imagine each breath softening as it enters and any hardness,
Any stress or tension gently being carried away with each out breath.
If you find your mind starting to wander,
Remembering that this is completely natural and just gently with kindness for yourself,
Coming back to the breath,
To the sensation of the breath,
Perhaps even counting the breath one to 10 and repeating.
You might notice now if your breath has shifted at all since the beginning of this meditation.
If it's brought in more softness,
Perhaps it's slowed.
And if it's the same,
Just noticing that.
Perhaps you can hear the faint sound of waves in your breath as it's ebb and flow,
This natural back and forth,
This beautiful rhythm.
Coming back to this breath and this one and this one.
I invite you now to take your deepest,
Fullest breath of the day all the way down to your toes,
Filling your body with life-giving oxygen,
Gently releasing,
Softening.
When you're ready,
Gently wiggling the fingers and the toes,
Opening the eyes softly.
Remember that your breath is always with you,
Always here to bring you calm and to connect you with your natural rhythm,
With your true self whenever you pause and reconnect with it.
Thank you so much for meditating with me today.
