Welcome.
This is Linda G.
Robert.
This is your time to unwind after a long,
Busy day.
You know,
Whether you've been at work or running errands or juggling responsibilities,
This practice is here to help you breathe,
To help you release,
And to help you come back to just you.
Now,
Please find a comfortable position,
Either sitting down or lying down,
Where your body can fully rest,
Where you can fully rest and be present.
Allow your hands to soften and your eyes to gently close if that feels right for you.
Now,
Take a deep breath in through your nose and let it out through your mouth or your nose,
Whatever you're more comfortable with.
Again,
Inhale deeply,
Feeling your lungs expand,
And exhale,
Letting your body begin to release the day.
And keep doing this for a few more minutes on your own.
Simply notice your breath.
There is no need to change it.
No need to force it.
Just observe your breath.
The gentle rise as you breathe in,
The soft fall as you breathe out.
Each breath is a reminder,
A gentle reminder that you are here,
That you are safe,
And that you are present right now.
And if your mind wanders to the day's tasks,
To the tasks that are yet to be finished,
If your mind wanders to conversations replaying in your head,
Just notice that.
That's all.
And then gently guide your focus back to your breath,
Like an anchor.
Your breath keeps you steady.
It keeps you in this present moment.
Now,
Begin to lengthen your breath just a little.
Inhale slowly,
Counting to four,
And exhale gently,
Counting to six.
And with every out-breath,
Imagine that you're releasing the weight of the day.
Inhale,
Counting to four.
Exhale,
Counting to six.
Breathing out tension.
Breathing out stress.
Letting it all dissolve with each exhale.
And with every in-breath,
Imagine drawing calm.
Breathing in clarity.
Breathing in ease.
Breathing in peace.
Breathing in on the count of four.
And breathing out on the count of six.
Your body softens.
You notice that.
Your shoulders relaxing.
Your face is releasing any tension of the day.
And your hands feel lighter.
Breath by breath,
You're grounding yourself in this very moment,
In this present moment.
Now,
Please continue doing this on your own for another few more minutes.
Breathing in on the count of four.
And out on the count of six.
Breathing in on the count of four.
And breathing out on the count of six.
Now,
Gently bring your awareness to how your breath moves through your body.
Notice your chest rising and falling.
Notice your belly expanding with each inhale and softening with each exhale.
Let your breath flow naturally,
Like gentle waves moving in and out.
There's nothing you need to do.
Nowhere you need to be.
Only this breath.
And only this moment.
Allow your breath to go at its natural rhythm.
And notice that sometimes you need to breathe deeper.
And sometimes you appear not to breathe at all.
Just breathe and notice this.
It's so interesting.
As you rest here,
Know that your breath is always available to you.
Anytime life feels overwhelming.
Anytime the world feels too fast for you.
You can pause,
Breathe,
And return to yourself.
As we near the end of this breathing meditation,
Take one more slow,
Deep breath in.
Filling your body with calm.
And a long,
Steady breath out.
Letting go of the day.
And when you feel ready,
Gently bring awareness back to the room around you.
Wiggle your fingers and move your toes and slowly open your eyes.
And carry this sense of calm,
This sense of presence with you into the rest of your evening or your day.
Or into a deep,
Restful sleep.
You've done enough.
You are enough.
Enough.
And this moment of peace is yours.
And yours alone.
Have a wonderful day.
