Welcome to your simple breathing meditation.
Find a comfortable seat on the floor or seated on a chair.
Sitting with your spine nice and straight.
Feel the weight of your seat on the chair or on the floor.
And feel the crown of your head lift as if being pulled by a piece of string up towards the sky.
And with the weight in your seat and your crown lifting,
Allow the muscles and bones in your body to get heavy and fully relax.
And take a moment to feel your presence in the room.
To bring full awareness to your seat.
And take a moment to feel your presence in the room.
To bring full awareness to your seat,
To your energy,
And to your breath.
And to your breath.
And in this meditation,
We're going to count rounds of our breath.
Keeping the breath effortless and easy.
You'll simply inhale.
And gently exhale.
And you'll find this pause at the bottom of the exhale breath.
And when you reach that pause,
You'll count one.
And then inhale.
And exhale.
And count two.
Inhale.
Exhale.
Three.
And so on until you reach the count of ten.
And then you'll start again.
And then you'll start again.
The breath stays easy and effortless.
Breathing without force.
Breathing without force.
If your mind starts to wander and you lose your focus of the breath,
Just allow the thought to release and come back to the count of your breath.
Breathing without force.
Breathing without force.
Nothing to do.
Nowhere to be.
Nowhere to be.
And if thoughts creep in,
Label them thoughts and return to your breath.
Breathing without force.
Breathing without force.
Breathing without force.
Breathing without force.
Just for a moment,
Allowing the counting to stop.
Noticing the feeling of your body.
Noticing your third eye.
Noticing your heart space.
Taking a long inhale breath in through the nose.
And gently parting the lips to smoothly exhale through the mouth.
And again,
Deep inhale breath through the nose.
Releasing the exhale out through the mouth.
One last time,
Deep inhale.
And exhale.
And when you're ready,
You can very gently begin to open your eyes.
And checking in with yourself,
How do you feel?
This concludes your simple breath meditation practice.
