This is a guided meditation practice from Buddhism Guide,
Called Breathing Awareness with Anchor Words.
Sit comfortably on the floor,
Or an unarmed chair,
With your back straight,
But not too rigid.
Gently close your eyes,
And do the following breathing awareness exercise.
I want you to breathe in deeply,
Hold,
And then breathe all the air out.
Let's begin.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Now breathe normally,
Making sure your breath is slow and natural.
This exercise brings you comfortably into the present moment,
The here and now.
Just keep gently breathing,
Letting each breath occur naturally.
Feel your breathing becoming calm,
Slow,
And easy.
While you gently breathe in,
Silently say the anchor word,
In.
When you breathe out,
Say the anchor word,
Out.
Just let the anchor words,
In and out,
Take you deeper,
And deeper,
And deeper into the meditation.
Thank you.
Thank you.
If any thoughts come,
Just use the anchor word,
Thought,
And gently bring your awareness back to the breath.
Remember,
The breath is the anchor,
So keep coming back to it.
Continue to use the anchor words,
In and out.
Thank you.
Maybe a noise distracts you.
Just use the anchor word,
Sound,
And gently bring your awareness back to the breath.
Continue to use the anchor words,
In,
When you inhale,
And out,
When you exhale.
Thank you.
You may feel some body sensations,
Such as an itch,
Or some discomfort.
Use the anchor word,
Sensation,
And gently become aware of your breath.
Continue to use the anchor words,
In and out.
Thank you.
You may become aware of an emotion arising.
Label it,
Emotion,
And gently come back to the breath.
Labeling your in breath,
In,
And your out breath,
Out.
Thank you.
Notice how calm and relaxed you are.
See how regular your breathing has become.
How peaceful your breathing is.
Continue to use the anchor words,
In and out.
In a moment,
When you're ready,
Start to slowly open your eyes,
And gently introduce yourself back into the world.
Thank you.
