Let's find a comfortable position,
One that is easy to breathe in,
Making sure that your spine is long,
Shoulders are soft,
That you can breathe without anything getting in the way.
And beginning to draw your awareness just to the quality of your breath.
Following the inhale as it moves into your body through the nose and travels all the way down to the lungs.
And then following the breath as it leaves the lungs and travels all the way back through the nose.
And now on your next inhale,
Think the word inhale.
And as you exhale,
Think the word exhale.
Just following your breath,
Allowing yourself to remain focused on every inhale and each exhale.
As you breathe in,
Think inhale.
And as you breathe out,
Think exhale.
Allow yourself to remain with the breath.
And every time when the mind wanders,
Gently guide it back.
Breathing in,
Thinking inhale.
Breathing out,
Exhale.
Breathing in,
Thinking exhale.
Continuing with this breath for a few more moments.
Breathing in,
Inhaling.
Breathing out,
Exhaling.
Staying with your breath for a little bit longer.
Welcoming in the challenge of remaining focused on one simple thing every inhale and each exhale.
And after your next exhale,
Releasing those words.
And taking a big deep breath in and sighing it out.
And opening the eyes and closing your meditation practice.
Well done.
You trained your focus to remain on one thing for five minutes and that is phenomenal.
Thank you so much for joining me today.
