Welcome to this guided meditation that is going to guide you and support you in simply being present in this moment.
And for that reason,
There will be no background music.
I invite you to silence your space,
To turn off your phone,
And to remove any distractions so that you can simply be here in the now and be present.
So if you need to take a moment to pause this recording to ensure that you can be 100% present,
Please do so.
For this meditation,
It's recommended that you find a comfortable spot to sit down.
However,
If you can maintain presence while lying down and not accidentally drift off to sleep,
Then you are welcome to lie down as well.
Find a comfortable spot with your body.
Close your eyes.
Take a deep breath in through your nose.
And open mouth exhale,
Let it go with a sigh.
We'll do that two more times.
Take a deep breath in through your nose,
Noticing the air as it travels up through the nostrils.
And open mouth exhale,
Let it go,
Noticing the warm rush of air out of your mouth as you exhale.
And one more time,
A slow,
Deep,
Cool breath in through your nose as you inhale,
Noticing the feeling,
The sensation of the breath as it travels in.
Feel the expansion of your belly,
Holding the breath,
Maybe even the lifting of your chest and shoulders as you hold the breath.
And then open mouth exhale,
Feel the rush of that warm breath leaving your body.
And now,
A rhythmic breathing in and out of your nose,
Doing nothing to force your breath.
Just allow it to move in whatever rhythm it wants to.
Pick one part of the journey of breathing to focus upon.
Perhaps it's the rise and the fall of your belly.
Perhaps it's the lift and the lowering of your shoulders.
Or maybe it's the nostrils,
Where you notice the breath moving into your body and out of your body.
Or perhaps there's somewhere else that you'd like to place your focus,
That is part of the journey of inhalation and exhalation.
Concentrate your focus there.
And now I'd like you to bring your awareness,
Your focus to the tip of your nose.
See if you can feel the tip of your nose with your mind,
Sensing where it is energetically in space.
Now shift your awareness slightly to the left nostril.
Can you feel the movement of breath in through the left nostril and out through the left nostril?
Shift your awareness to the right nostril.
Can you feel your breath moving in the right nostril and out the right nostril?
And now focus on both of the nostrils at the same time,
Feeling the breath move in through both and out through both.
And now can you see a difference?
Can you feel a difference between left and right nostril?
Is the breath traveling in through the left,
Through the right,
Or through both nostrils?
Can you feel a difference in temperature between the inhalation and the exhalation?
Do you feel any sensations on your nose?
Do you feel any sensations on your upper lip?
Just allow yourself to stay present to that small area on your face,
Your nose,
Your nostrils,
Your upper lip.
Now for the next couple of minutes,
You're just going to practice being aware of your breath flowing in and out of your nose.
Take a deep breath in through your nose.
Hold the breath at the top.
Feel your belly filled with air,
Your chest,
Your shoulders lifted.
And then open mouth exhale,
Let it go with a sigh.
And do that just one more time.
Take a nice slow deep inhalation in through your nose,
Noticing the breath traveling in to your body,
Down into your belly.
When you can take in no more air,
Hold your breath at the top,
Noticing how it feels to be filled with oxygen.
And then taking your time,
Open mouth exhale,
Let it go with a sigh.
Finally,
Open your eyes,
Come back into the room.
Stay here in this space as long as it feels right for you.
When you're ready to move,
Do so with intention.
