Welcome to this session's meditation where we'll be focusing on deepening our breath to help us relax and focus.
First of all,
Make sure you're sitting or lying down in a comfortable position.
Make sure your arms and legs are comfortable and your head and spine are in a straight line.
Roll your shoulders slightly forwards and then roll them slightly back.
When you're ready,
Gently close your eyes or keep them a tiny bit open and gaze at a spot a few feet ahead of you.
With your eyes closed or slightly open,
Place your tongue gently against the roof of your mouth.
And make sure your jaw is relaxed with your chin slightly down and your lips slightly parted.
Feel the surface that your body is on holding and supporting you.
Start to allow your body to feel heavier and heavier and so grounding down into where you're sitting or lying.
As you settle into a relaxed state,
Start to notice and focus on your breath.
Breathe in through your nose and out through your mouth.
Anytime you notice your mind wandering into thoughts about the past or thoughts about the future,
Gently bring yourself back to the present moment of your meditation.
There's nothing to do,
Nowhere to go.
If thoughts come up,
Imagine them gently passing by like clouds in the sky.
Just observe them passing without judgement.
And now,
As you breathe in,
Say in your mind calm.
And as you breathe out,
Say relax.
So say calm as you inhale and relax as you exhale.
And try not to attach any meaning to these words.
And now notice how long your inhales and exhales are.
You may find that your breath has slowed down already from your normal breathing rate.
See if you can lengthen your inhale and your exhale by one more count as you breathe in and then one count as you breathe out.
Also see if you can find a pause for a count between each inhale and exhale.
As any thoughts come up,
Gently guide your mind back to your breath.
See if you can make your inhale and exhale equal lengths to each other and add another count to each one to make it slightly longer.
So slow breath in,
Pause.
Slow breath out,
Pause.
Just continue observing,
Slowing and lengthening your breath.
We would use only two and one count here of arguing thoughts sky high range,
And when you're ready,
Start bringing your awareness back into the room.
Start moving your fingers and your toes.
Maybe move your head gently from side to side.
Then,
When you're ready,
Slowly start to open your eyes.
Thank you for meditating with me.
