Hi,
My name is Laurie Clemens and I welcome you to this calming breath meditation.
Allow your body to relax as you take up a comfortable position.
Feel the support of the surface beneath you.
Allow every part of your body to fully release and relax.
Scan from the top of your head down to your toes.
If any area feels tense,
See if you can allow it to release and soften.
Allow the gentle release of any place that feels tight or heavy.
Let your body become completely loose as you sink deeper and deeper into the surface beneath you.
If it is comfortable for you,
Place one hand on your belly and one hand on your heart.
Feel the warmth,
The connection,
The peace as your belly rises and falls.
And perhaps noticing the soft beating of your heart.
Now begin to become aware of your breath.
As you inhale through your nose and then exhale through your nose.
Notice how your breath is becoming perhaps slower,
More gentle,
More steady.
Notice how you begin to fall into a rhythm,
Breathing in to perhaps a count of four or five or six.
And then breathing out to the same count of four or five or six.
Whatever feels comfortable to you.
It's natural for the mind to wander.
If that happens,
Gently bring it back to this relaxing experience of breathing in the here and now.
Notice as thoughts come to mind,
Just notice.
Then let them float on by.
Returning to your breathing.
Breathing as you inhale and exhale.
If you notice your mind moving on to a thought or an idea,
Simply notice.
And gently bring your attention back to your breath.
To being fully present with each belly rise and belly fall.
Continue to follow the natural rise and fall of your belly.
Feel the movement of breath as it flows through your body.
What do you notice as you hold your awareness onto your breath?
What do you notice as you hold your awareness onto your breath?
Bring your awareness back to your belly.
Simply notice the movement here as you breathe.
And now bring your awareness to the hand over your heart.
Become aware of the gentle movements with each breath.
And perhaps in the quiet stillness,
You can become aware of your heart beating.
Allow yourself to be here in the presence of this moment.
In the gentle experience of your breath.
As we begin to come to a close.
Take a few more breaths.
Allowing yourself to notice how you feel in your body.
Notice the feel of the slow gentle breath.
The soft heartbeat and the peaceful mind.
When you're ready,
Begin to become aware of the room around you.
And gently open your eyes.
I invite you to take a few more minutes here.
Be still and to appreciate the calm,
The serenity,
The relaxation.
I thank you for joining me.
