Welcome to your guided meditation practice.
Get comfortable in a seated position of your choice,
With your hips higher than your knees and a tall,
Neutral spine.
Rest your hands wherever they naturally fall.
Gently close your eyes or soften your gaze.
Together,
Let's take three deep,
Slow breaths.
With each exhale,
Consciously let go,
Relaxing your face,
Shoulders,
Hands,
Belly,
Whole body.
Take a deep breath in.
Slow breath out,
Letting go.
Deep breath in.
Slow breath out,
Relaxing your whole body.
Deep breath in.
Slow breath out.
Slowly align your attention with the natural flow of your breath,
Feeling each inhale and each exhale.
Allow yourself to settle right here in your body,
Using your breath as an anchor.
With each inhale,
Invite more presence into your being.
And with each exhale,
Release any resistance you may have.
Don't try to regulate your breath or emphasize it in any way.
Just let the breath move naturally,
Effortlessly.
Don't increase the depth of your breath or its sound.
Let it flow in and out easily,
Comfortably.
Notice where you feel your breath most vividly.
Maybe you feel the rise and fall of your chest or belly.
You may feel your breath at the rim of your nostrils or just inside your nose.
Or maybe you feel it flowing through your whole body.
Wherever you feel it,
Rest your attention there.
Let your awareness move with your breath.
When the mind wanders from the breath,
Whatever the distraction is,
Maybe a sound,
A thought,
An emotion,
A sensation,
A fantasy,
Notice it with bare attention and gently return to breath.
Each time you bring your attention back,
You are strengthening your relationship with the present moment.
There's nowhere else to be,
Nothing else to do,
But being here with your breath wherever you feel it.
With each breath,
Allow yourself to sink deeper into the sensation of being alive,
Embracing the gift of this moment with gratitude,
Because the only moment we have is this moment.
Keep regularly coming back to the breath.
Hear it.
Listen to it.
Feel it.
Let it guide you in making the most incredible discoveries.
Try this practice as you go about your daily life as well.
For example,
As you drink your tea,
Or sit in traffic,
Or wait in line.
By continuously returning to it,
We not only cultivate a sense of presence and mindfulness,
But also open ourselves up to deeper insights and discoveries within.
