Hello,
Beautiful ones.
Welcome to this mindful breathing meditation.
I'm so glad that you joined me today.
Go ahead and get yourself into a comfortable position with your head,
Neck,
And spine straight,
Or sitting in whatever way feels comfortable to you so that you can have a relaxed yet alert posture.
And if it feels comfortable to do so,
Go ahead and close your eyes.
Or if that doesn't feel good to you,
You can go ahead and just soft focus someplace down on the floor or across from you.
And then just kind of congratulate yourself for taking this moment to settle and to take time for yourself to practice some mindfulness.
And then taking a nice deep breath in and letting it out.
And then taking another nice deep breath in and letting it out.
Then just begin to breathe in whatever way feels good to you.
Just noticing,
Becoming aware of where you feel your breath in your body.
It may be at your nose,
It may be in your throat,
It may be in your belly.
Some people notice it in their backs against the chair,
Wherever you notice it.
And as you breathe comfortably and naturally,
On the in breath,
Just say in your mind,
Breathing in.
And on the out breath,
Say to yourself,
Breathing out.
And on the in breath,
I'm aware that I'm breathing in.
And on the out breath,
I'm aware I am breathing out.
And breathing in and being aware of breathing out.
And we bring awareness to the breath in this way.
It brings us to the present moment.
It brings us out of thinking.
And we can just be here right now.
And as you go on,
You might notice that your mind wanders and that's okay.
That's what minds do.
Just notice where your mind went and then bring it back to the awareness of your breath.
Be mindful of breathing in.
Be mindful of breathing out.
Without judgment,
Just watching the breath ebb and flow like waves on the sea.
There's no place to go and nothing else to do.
Just be in the here and the now,
Noticing your breath.
One inhalation and exhalation at a time.
As you breathe in and as you breathe out,
Be mindful of the breath rising on the inhalation and falling on the exhalation.
Just riding the waves of breath moment by moment.
Breathing in and breathing out.
You've probably already noticed that your mind has wandered multiple times.
It's okay when you notice this.
Simply acknowledge thinking and then bring your awareness back to the breath.
Breathing normally and naturally without really having to change the breath at all.
Just being aware of the breath as it comes and as it goes.
Being aware of breathing in,
Being aware that I'm breathing out.
Bringing myself mindfully to this present moment.
Breathing in and breathing out with nothing to bother you and nothing to disturb you.
Just noticing the ebb and the flow,
The rise and the fall.
The way the air enters your nose.
The way the air exits your nose.
And when your mind wanders,
Just noticing where it went and gently bringing it back to your breath.
This breath that nourishes you and anchors you and grounds you to the here and the now,
To this present moment.
Being aware of breathing in and being aware of breathing out.
Breathing easily and comfortably and naturally.
And as you come to the end of this meditation,
Be aware that you took this time to be present with yourself.
Realizing that this is an act of self-love,
Some moments of peace or tranquility in this present moment.
And if this was the first time you're doing a breathing practice like this and you found it challenging,
Giving yourself some compassion for that.
It can be challenging to focus,
Be mindful of when you weren't focusing and then to bring your attention back to the breath.
I encourage you to come back to this meditation many times so that you can nourish yourself in the present moment.
Thank you for being here with me today.
As you wiggle your fingers and your toes and open your eyes and get ready to return to your day.
May you be well.
May you live in peace.
Namaste.
