This is a short guided meditation practice called Relaxing Your Mind.
Sit comfortably 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 slowly and deeply through your nose.
Pause.
Then breathe all the air out through your mouth.
Breathe in deeply.
Pause.
And breathe all the air out.
Breathe in.
Pause.
Breathe all the air out.
Now breathe normally.
Making sure your breath is slow and natural.
Don't force the breath.
Just let it find its own rhythm.
This exercise brings you comfortably into the present moment.
I want you to bring your awareness to your breath as it flows into your nostrils and then back out again.
There's no need to follow the breath any further.
Just become aware of it entering and leaving your nostrils.
Become aware of the sensations around your nostrils and just relax into this experience.
Keep gently breathing that in each breath occur naturally.
Feel your breathing becoming calm,
Slow and easy.
Now as your relaxation becomes deeper and deeper,
Start to count your in-breaths as they flow gently.
Pause.
Now stop counting your in-breaths and start to count your out-breaths.
Pause.
Now stop counting your out-breaths and start to count your out-breaths.
Pause.
Pause.
Now just gently keep your awareness on the breath as it flows into and out of your nose.
No need to count the breaths.
Just become aware of them.
Pause.
Notice how calm and relaxed you are now.
See how regular your breathing has become.
How peaceful your breathing is.
In a moment,
Start to slowly open your eyes and gently introduce yourself back into the world.
But this time with a relaxed,
Calm and peaceful mind.
Pause.
