Welcome and thank you for joining me today.
My name is Linda G.
Robert and I'm really happy that you're here with me right now.
In a moment we're going to practice a very simple mindful breath meditation.
And before we begin,
I invite you to take a moment to notice how you feel right now.
On a scale of one to 10,
With one being very unsettled.
And tend being very calm and present.
Where would you rate yourself right now?
You simply need to hold the number in your mind.
There's no right or wrong answer.
It's just a gentle way to check in with yourself before we begin.
Now today we're going to practice a very simple mindful breath meditation.
The intention is to help you settle in your mind.
Connect with your body and simply be here.
You don't need to do anything perfectly.
You don't need to force anything.
Just allow yourself.
To be here exactly as you are.
Now,
If it feels comfortable,
Sit in in a relaxed but upright position.
Let your hands rest gently in your lap or by your sides.
You may close your eyes if that feels good.
Or soften your gaze.
Now just begin by noticing your body.
Feel the support beneath you.
Notice where your body is making contact with the chair or the floor.
Of the surface beneath you.
Allow yourself to feel held.
Now bring your attention to your breath.
There's no need to change it.
Just notice it.
Notice.
That you are breathing.
Notice the breath coming in.
And notice the breath coming out.
And if it feels helpful,
Begin to take a slow,
Gentle breath in through your nose.
And slowly breathe out.
Again,
Breathe in.
And breathe out.
And as you continue to breathe,
Simply notice the rise and the fall of your body.
Notice your chest.
Notice your belly as you exhale.
Notice the natural rhythm of your breath.
If your mind wanders.
It's normal.
Just breathe right back to your breath.
When you notice your mind wandering.
Gently bring it back to your breath.
And bring it back to your body.
Bring it back to this very moment.
And you might silently say to yourself breathing in.
I'm here.
Breathing out,
I am present.
Breathing in,
I feel my body.
Breathing out,
I let go.
Continue breathing in this very simple way.
Now take one more slow breath in.
And a long,
Gentle breath out.
And begin to notice how you feel.
Notice your body.
Notice your mind.
Notice whether anything has shifted even in a very small way.
And when you're ready,
I invite you to check in again.
On that same scale of one to 10.
Where would you place yourself now?
There's no need to judge the number.
It is due time,
It's only due time.
Take another nice deep breath in.
And now.
And thank you so much for breathing with me today and for being present with me today.
