This is a 10 minute meditation with a focus on the breath.
Find a comfortable seated position with your spine upright.
Relax your shoulders,
The muscles on your face and your jaw.
Take a deep breath and gently close your eyes.
Begin by bringing your awareness to the sounds around you and the temperature of the air.
Then allow your awareness to sink in the flow of your breath.
Feel how the breath moves in and out of your body,
How the chest,
The belly rises and falls with each breath.
Now keep your awareness there on the flow of your breath.
Feel the breath moving gently in and out of your body,
Bringing nourishment and refreshment to your body and to your mind and helping you to let go of any stress or tension.
Breathing in relaxation and breathing out any stress or tensions.
Imagine any tensions or sickness leaving your body with each exhale through the hands and to the feet right back into the earth.
Keep bringing awareness back to your breath,
Allowing you to go deeper and deeper into the sensation of the breath.
Slowly and effortlessly.
There is no need to control the mind and there is also no need to concentrate too hard.
Just whenever you feel their thoughts arising,
Just return to the breath again and again.
Can you feel sort of vibrations within and underneath your breath?
Applying the very possibility to breathe.
Your breath is your life force.
Living energy.
It has massive potential and it supports you from moment to moment to moment.
When you notice you get distracted by thoughts,
That's okay.
Maybe you can feel how the breath brings waves of relaxation as it moves through your body.
Your breath nourishing every single cell in your body.
Inhaling relaxation,
Exhaling any tensions.
Keep returning to the breath.
Notice how you sink deeper and deeper into your breath.
One more breath.
Feel how peace and softness and relaxation enters your body with each breath.
Remember that your breath is always there to support you in each and every single moment.
All you need to do is remember.
Remember to focus yourself on your breath.
Simply reconnecting.
Take a deep breath,
Again becoming aware of the sounds around you.
Take another deep breath,
Gently moving your body a bit.
Open your eyes,
Little by little.
Allow all the colours and the surroundings entering your eyes.
Give yourself time to come back into this moment and notice how you feel.
Take another deep breath,
Again becoming aware of the sounds around you.
