Taking this time for you to sit quietly.
Taking this time for you to connect into the body.
Taking this for the next 10 minutes,
Turning the awareness and the attention from all the external sources and distractions in your direct environment.
From what you see in your living space or beyond your window.
From the noises that you hear going on in other rooms of the house.
Bringing the awareness into the body fully.
Noticing how the breath feels.
Noticing where the breath feels strongest.
And see if you can take a deeper breath.
Filling the body completely with air and oxygen.
And then holding the breath at the top.
Exhaling with a great big sigh.
I'm doing this again.
Inhaling,
Filling the belly with air,
Filling the entire body with oxygen.
And then exhale with a great big sigh.
And return back to a comfortable breath.
And today we'll invite in a mantra.
As you inhale,
Saying to yourself the word ease.
Silently,
Mentally,
In your head.
As you exhale,
Saying the word release.
Silently,
Mentally,
In your head.
Inhaling ease.
And exhale release.
Inhale ease.
And exhale release.
We're going to breathe in this way for a few minutes in silence.
I encourage you to close the eyes.
To ensure before you get comfortable that you're sitting upright or lying down with a straight spine.
If the mind starts to wander through our meditation,
That's okay.
Notice when this happens and bring the awareness back.
Imagine every time you do this,
Like you are training a puppy.
Let's begin.
Inhale,
Breathe.
Exhale,
Release.
Ease.
And release.
The mind starts to wander gently,
Bringing it back.
Focusing on the inhales,
The ease,
And the exhales.
And release.
Inhale,
Release.
Exhale,
Release.
Bringing the mind and the connection to the breath back every time.
And doing so with kindness and gentleness.
The mind is like a puppy and gets distracted.
Just a little bit longer here.
Inhale for ease.
And exhale,
Release.
A few more moments here.
Inhale,
Ease.
Exhale,
Release.
And now just watching the breath.
Letting go of our mantra.
And bringing awareness back to the physical body.
Without moving at all,
Can you notice the toes and the fingers?
Can you notice the wrists and the ankles?
The arms and the legs?
The torso and the sides of the body?
The neck,
The jaw,
And the eyes?
And now start to awaken by wiggling fingers and toes.
And once the eyes are still closed,
You can blink the eyes open and return back to your space.
Today looks like a beautiful day.
After taking time to connect to yourself,
Connect to your breath,
And connect to your body,
You can then move into your day,
Or return to your day,
Or end your day with that same degree of connectedness.
I hope today you feel peaceful.
Namaste.
