Welcome to this calming breath practice.
Take a moment to settle in,
Making sure you're comfortable.
Ideally sitting on a chair with the back upright but not too rigid,
Feet gently on the ground,
Just settling in,
Really enjoying that sense of being supported by the chair below,
Sensing into that connection between feet and ground or body and ground.
And when you're ready,
Seeing where the breath enters the body most naturally for you right now,
Perhaps at the throat,
The nostrils,
The belly,
Just seeing where you find the breath and really sensing into its natural ebb and flow.
Seeing the breath as a friend that's always there and just taking a moment to notice it,
Sense into it,
Watch it,
Not trying to change anything or force anything,
Just allowing the breath to be just as it is,
Ebbing and flowing,
Rising and falling,
Really enjoying that natural rise and fall of breath in the body,
Perhaps allowing the body to move with the breath if that feels comfortable,
Just really allowing the whole body to breathe,
Really enjoying the ebb and flow of the breath,
Perhaps like waves on the beach,
Just watching them ebb and flow,
No need to force anything or change anything,
Just allowing the breath to be just as it is and seeing if you can allow yourself to let go a little more with every breath,
Just letting go,
Untangling,
Allowing the body to ease a little more with every breath and if the mind wonders that's okay,
Just gently guiding it back to the sound of my voice and sensing back into the breath,
Watching it rise and fall effortlessly,
Almost like a rocking chair from within,
Just watching the breath rise and fall,
Supporting you,
Soothing you from within,
Perhaps seeing if you can notice that gentle pause between the in breath and the out breath,
That space,
Seeing if you can really sense into that wide open space between in breath and out breath,
Just sensing in to that place of infinite open space,
Breathing in and breathing out,
Really allowing the whole body to sense into the rhythm of the breath,
Rising and falling,
Ebbing and flowing and gently bringing the mind back to the rhythm of the breath if it wonders,
Being kind to yourself,
Knowing that a wandering mind is all part of the practice,
Just enjoying the natural rhythm of the breath and as we come towards the end of the practice,
Just sensing in to how the breath is feeling right now,
Perhaps noticing what's changed or shifted and noticing how you're feeling and when you're ready gently wiggling the toes,
Gently moving the fingers and in your own time gently opening the eyes,
Thank you for taking the time to meditate with me today.
