This is a basic breath meditation.
Taking a comfortable seat,
Perhaps on the floor or in a chair.
Feeling comfortable but upright and awake.
And gently closing over the eyes.
And beginning by taking three deep conscious breaths.
Breathing in.
And breathing out.
Second breath in.
And out.
And then the third deepest breath yet.
And as you exhale,
Letting go.
Letting be.
In today's meditation,
We use the breath as an anchor to help us to be in the present moment.
To be in the here and now.
So just settling your awareness on the breath.
Watching as the breath flows in.
And out.
May be helpful to say,
Breathing in on the in breath.
And breathing out on the out breath.
Moving right up close to the breath here.
Rhythm of the breath.
How we get to hold you to nourish you.
And if at any point,
Mind starts to wonder,
That's okay.
That's what our minds do.
Gently notice where the mind has gone to.
And then escorted back.
Back to the breath.
Using the phrases,
Breathing in.
And breathing out to help you to focus.
For a few breaths,
Directing your attention into the belly.
Watching as the belly rises on the inhale.
And falls on the exhale.
Belly rise.
And belly fall.
And in that awareness,
The whole body now.
Whole body breathing.
And then taking a final deep breath in.
And a deep breath out.
Bringing your hands together at your heart center.
Thanking yourself for taking this time to breathe today.
And gently bowing the head.
Namaste.
