Take a nice comfortable position.
You can choose to either be seated or lie down.
As long as you are comfortable,
Make sure that your arms and legs are not crossed.
Begin by taking a nice deep inhale through your nose and hold it for a moment.
And as you let it out,
Do so slowly all the way to the end of the breath.
As you inhale again,
Allow it to be deep by allowing your abdomen and belly to expand.
And as you let it out,
Imagine blowing out a candle slowly all the way to the end of the breath.
Allow yourself to do this one more time,
Deeply.
Inhale,
Allowing your belly and abdomen to expand.
And as you let it out,
Imagine blowing out a candle slowly all the way to the end of the breath.
There is nothing of importance for you to do at this moment,
But to focus on your breath.
The movement of your body with each breath you take.
The natural flow.
The natural rise and fall of your chest.
Your belly as you breathe.
Allow yourself to let go of any unnecessary tension through each exhale.
Whilst breathing in calm and ease.
There is nothing else of importance for you to do in this moment.
Become mindful of breathing in a calm and easy way.
Letting go of stress and unnecessary tension through each out-breath.
Notice how your physical body responds.
Breathe in calm and ease each time you exhale.
If there is any tension in your hands,
Allow your hands to become looser,
More supple and limp with every natural exhale.
If there is any tension in your arms and shoulders,
Allow them to become looser,
More supple and limp with every exhale.
If there is any tension in your forehead,
Around your eyes and jaw,
Allow them to become looser,
More supple and limp with every exhale.
If there is any tension in your pelvis area,
Your legs and feet,
Allow them to become looser,
More supple and limp with every exhale.
Allow them to become looser,
More supple and limp with every exhale.
Notice how your breathing is working for you.
Notice the sensations.
Notice the feelings.
The power of this natural life force moving in and out of you.
You might notice the sensation of this life force most clearly in your nostrils.
You might notice the sensation of this life force most clearly in the rise and fall of your abdomen.
Notice where in your body you experience your breath most clearly.
Experience the inhale.
Experience the exhale.
Experience the space in between.
Each time you notice your mind drifting,
Being caught up by thoughts,
Become aware of them without judgement.
And then gently bring your attention back to the breath.
Your life force inhaling and exhaling.
Your mind will drift.
And whenever it does,
Just notice without judgement.
Allow yourself to accept that your mind is drifting.
And then gently redirect your attention to the physical sensations of your breathing,
Your life force.
Allow yourself to only be with your breath.
To feel it.
Now.
In this present moment.
There is nothing else of importance for you to do.
But to allow yourself the gift of the present.
Whenever you notice your mind wandering,
Know that it is okay.
It is only natural that your mind will do so.
And so,
Very gently and without judgement,
Bring it back to the sensations of your breath.
Your life force moving in and out of you.
There may be moments that you become aware of the space,
The pause in between each breath.
Become aware of the silent presence of the space in between each breath.
Whenever you find your mind starting to wander,
Gently and in a non-judgmental way,
Bring it back to your life force.
Your breathing.
There may be moments that you become unaware of your breathing as you become more and more absorbed by the presence.
The pleasant calm and stillness of the in between.
Notice the feeling of presence.
You may continue all by yourself even after I've stopped talking.
Allowing yourself to continue naturally.
To notice what it feels like in your body to be in the present.
There is nothing else of importance for you to do,
But allow yourself the gift of the present.
As long as you desire,
Even after I've stopped talking.
And only when you are ready,
Will you very naturally open your eyes.
Bringing the sensations of the present back with you.
And carry the gift of moment by moment presence as you go out into your day or rest into your night.
You may continue all by yourself even after I've stopped talking.
Allowing yourself to continue naturally.
To notice what it feels like in your body to be in the present.
Allowing yourself to continue naturally.
To notice what it feels like in your body to be in the present.
You may continue all by yourself even after I've stopped talking.
Allowing yourself to continue naturally.
