To any small bits of movement.
Shifting,
Adjusting that you need to do.
To really settle in.
Finding something to focus your eyes on.
Close the eyes down if that feels good.
And together,
Let's take a big,
Deep breath in through the nose.
And sighing it out through your mouth.
Go ahead and do that again.
Big,
Deep breath in.
Filling up the lungs and the belly.
An open mouth exhale,
Letting it go.
In one final time.
Making this the biggest one of all.
And really letting it go on the breath out.
Now bringing your lips together once again.
Just begin to breathe in and out through your nose.
Allowing your breathing to become low and slow.
Just a easy breath in.
And a long,
Slow breath out.
Feeling the gentle rise and fall of your belly as you breathe.
Now continue to draw your awareness onto your breath.
So feel the air as it moves in through your nose,
Down your throat.
And into your lungs and belly.
Really feel it move from your belly into your lungs,
Up your throat and out your nose as you exhale.
Just follow the entire pathway.
That your breath takes as you breathe.
Notice the belly,
The lungs,
The throat,
And the nose.
As they all play a role in this next inhale.
In the following exhale.
Just allow your mind.
Become completely absorbed in just following the next inhale.
In the following exhale.
We're now going to focus our attention just on the next 10 breaths.
So beginning to count your breaths backwards from 10.
On your next inhale,
You'll think,
Inhale.
And on the exhale,
Think exhale.
And inhale.
Exhale.
9.
And continuing down,
Taking your time,
Counting backwards from 10 all the way to 1.
Just continuing to count backwards.
And if your mind wanders off.
Or you forget what number you're on,
That's okay.
Just begin again at ten.
There's nowhere that you need to be and nothing you need to accomplish right now.
All you need to do is just breathe and focus.
For these 10 breaths.
And now release the counting.
Keeping your awareness with your breath.
And imagining now that in front of you,
Is an empty jar.
And if there's any lingering or busy thoughts that are still in your mind.
Imagine that those thoughts are being pulled from your mind like a magnet and placed into the jar.
One by one,
The thoughts are pouring from your mind and into the jar.
You don't need to name these thoughts.
Organize them.
Or do anything with the thoughts.
Except let them flow from your mind.
And into the jar.
And when you're ready.
Look at those thoughts in the jar.
And put a lid on the jar.
Closing it tightly.
You can examine and return to those thoughts whenever you want.
Right now,
They're in there,
They're closed off.
And all that exists.
Are these next three deep breaths that you'll take.
Inhaling through the nose.
And exhaling through the mouth.
Doing two more.
When you take that last big deep breath,
Really let it go.
Begin to bring your awareness back into your body.
Feel where your body meets the surface beneath you.
Maybe rubbing your thumb across the pads of your fingers.
Wiggling your toes.
And opening your eyes.
Closing your meditation.
Thank you so much for joining me today.
