Begin by finding yourself in a comfortable seated or laying down position and let's take three purposeful breaths to help bring us to greater presence.
So breathing in through the nose and out through the mouth,
In through the nose and out and once more breathing in and really focusing on making a nice long exhale out and allowing our breath to be natural.
Let's just notice how it feels to breathe.
So maybe you focus in on the chest,
Feeling the gentle rise and fall as you breathe in and out.
Maybe noticing the expansion of the belly and midsection with each inhale and the contraction with the exhale or perhaps you've noticed how the air feels as you breathe in,
Noticing its coolness as you inhale and the warmth as you exhale.
Allowing yourself for these few minutes to just be present with the breath,
To just focus on one thing,
To give yourself the gift of mindful concentration.
Let's take one more deep breath into the belly,
Breathing in kindness for ourselves,
Exhaling and maybe even noticing that our body feels a little bit different.
Maybe our mind feels a little bit more at ease.
Feeling proud and thankful to ourselves,
For ourselves,
For taking this opportunity to tune out all of the many distractions and tune in.
When you're ready,
You can open your eyes,
Wiggle your fingers,
Wiggle your toes,
Do a stretch,
Whatever feels good for you.
Thank you for sharing in this meditation with me.
Thank you for taking the time to slow down,
To be present and to bring your focused awareness to your breath.
