Welcome.
Today's guided meditation is focused on the breath as a source of stability and security.
Go ahead and find a place that's quiet and calming where you won't be disturbed.
Find a comfortable sitting posture,
One that allows you to remain alert yet relaxed throughout this time together.
You might sit on a chair,
A cushion,
Some pillows,
Or use a kneeling bench.
The easiest way to maintain an upright posture is when your knees are below the level of your hips.
So if you're sitting on a chair,
You might want to use a couch pillow or a rolled towel under your bottom to make it more comfortable.
During today's meditation,
If you notice subtle movements in your body,
Like a gentle sway side to side or front to back,
Allow it to happen.
It's okay for your body to move,
And there's really no need to sit forcibly still.
Simply allow yourself to be present during each moment,
Noticing the rhythm,
The sound,
And the feel of your breath.
Let's begin by either closing your eyes or dimming your eyesight by gazing downward and diagonally in front of you.
Your hands are resting comfortably on your lap,
Palms up with one hand cupped under the other and the tips of your thumbs touching gently.
Follow the sensation of your breath as it enters and exits your nostrils.
Breathe in and out as you normally do,
Noticing the feeling of the air as it glides past your nostrils.
Follow each breath in,
Out.
Breathing in and out.
Breathing out.
You might notice your mind is filled with thoughts,
Emotions,
Physical sensations,
Or images that take your focus away from your breath.
Acknowledge and accept them without analyzing anything.
Watch them from a distance for a moment or two,
Then focus on your breath again.
You're becoming more aware,
Becoming more mindful each time you notice that your mind has wandered.
Keep focus on the air as it enters and exits your nostrils.
Breathing in and out.
Breathing in and out.
As your breath enters your nose,
Follow it down to your belly.
Notice it gently expand as you inhale.
Notice how it retreats back to your center as you exhale.
Keep following this pattern.
Follow the air as it enters your nose down to your belly,
Watching it expand and retreat with each breath.
Breathing in and out.
Breathing in and out.
Breathing in and out.
Breathing in and out.
As you breathe in,
Notice a slight pause at the end of the inhale.
As you breathe out,
Notice another slight pause at the end of the exhale.
As you breathe in and breathe out,
Rest in the pause at each end.
As you breathe in,
Notice another slight pause at the end of the inhale.
Breathing in and out.
Each time you notice your focus shifting away from your breath,
Acknowledge it,
Observe it for a moment without going deep into it,
Then return back to your breath.
This is your home base.
These thoughts,
Emotions,
Sensations,
And images,
Watch them as they come and as they go.
You're focused on your breath,
And at the same time,
Watching these thoughts,
Emotions,
And sensations from a distance as they quietly float into and out of your awareness.
Breathing in and out.
Breathing in and out.
As you breathe in and out,
Notice your posture.
Have you shifted into a sleepy position?
If so,
Acknowledge it,
Then return your spine to an upright position,
Keeping focus on your breath.
Breathing in and out.
Breathing in and out.
Breathing in and out.
Let's try breathing with your whole body,
Becoming one with your breath.
As you inhale,
Feel the space that surrounds your body expanding with you.
As you exhale,
Feel it coming back in towards your center.
Inhale,
Expand.
Exhale,
Back to center.
Keep breathing like this for another minute or two.
Breathing in and out.
Breathing in and out.
Breathing in and out.
Bring your attention back to your nostrils as the air flows in and flows out.
Feeling the coolness of the air as it flows in and the warmth as it flows out.
As you continue with this breathing,
Bring awareness to the sensation of the air on your face,
Your forehead,
Eyes,
Cheeks,
Lips,
Your neck,
Shoulders,
Front and back of your torso,
Bottom and sit bones,
Your legs,
Feet,
And all of your toes.
Feel your body relaxed on the surface beneath you.
Now,
Take a breath in from the base of your spine up to your heart center.
And exhale out the top of your head,
Sending positive energy out to the world.
Take another inhale from the top of your head down to your heart center.
Exhale out through the base of your spine to feel more grounded into the present moment.
Some days,
Life seems wonderfully peaceful.
Other days,
Life seems more challenging.
On all days,
And during the challenging moments,
Remember to come back to your breath.
This is your anchor,
Your home base,
Your port in the storm.
My sentiments for you today are that your day be filled with moments of peace and calm.
Breathe into all experiences,
Both pleasant and unpleasant.
Come back to your breath when you begin to feel untethered.
Use it to ground you back into presence.
You have found your anchor.
It's free and available at all times.
In a moment,
I'll count down from five to one,
And our meditation will be over.
Five,
Four,
Three,
Two,
One.
When you're ready,
Gently open your eyes.
Pause.
Rest in stillness.
The quiet calm and the peace within you.
Our meditation is now over.
Thank you for sharing this time with me.
I'll see you next time.
