Welcome to this guided mindfulness of breathing meditation.
For this meditation you don't need anything special,
Other than a quietish space where you won't be easily disturbed,
An open mind and the knowing that everything you need is within you.
Find a comfortable position either sitting on a chair or on the floor,
Sitting in a way that allows you to have an upright spine.
If you choose you can close the eyes or just start to soften the gaze maybe down towards the floor.
Taking a few deep cleansing breaths in through the nose and out through the mouth.
Now settle into a natural,
Rhythmical,
Gentle breath in and out through the nose.
Beginning to be attentive to the full journey of breath as it comes in and out through the body.
The wondering mind will be present at times when you notice you've been distracted perhaps by thoughts of the past,
Anticipations of the future or physical distractions around the here and now.
Gently return to the breath and the sound of my voice.
Soothing into the full journey of breath as it enters the body and as it leaves.
Nothing to do,
Nowhere to go,
Just you and your breath.
Feel the sensation of breath now at the tip of the nose as the breath comes in and out of the nostrils.
Leaving the mind chatter in the background as the breath begins to come to the forefront of your experience.
Spending some time with the breath at the very tip of the nose.
Ease your awareness now onto the sensation of breath in the chest area.
As you inhale,
Notice how the chest gently lifts and expands.
And as you exhale,
The chest softens.
Feeling the gentle rhythmical movement of the breath in the chest.
The breath in and the breath out.
Sending awareness now to the sensation of breath in the belly.
And sometimes the feeling of the breath in the belly can be less prominent.
Not so easy to find or feel.
If that's your experience,
Then place one hand or both hands over the belly so you can feel the physical movement of the belly as you breathe.
As you inhale,
The belly expands.
As you exhale,
The belly softens.
No need to be anything or do anything,
Just you and the breath.
Observing the movement.
Allowing your mind to sink into the belly.
As you breathe in and as you breathe out.
With the least effort possible,
Draw the awareness now back to the full journey of breath.
Feeling the breath coming in through the nose,
Into the chest,
Down to the belly.
And the journey of the breath back out.
It may feel helpful for you to count the breath.
For you to give the mind a job to do.
So as you inhale and exhale,
Count to one.
Repeat this up to five before starting again.
And then when the mind wonders,
Which it will,
Just restart the count.
Where's your awareness now?
If the wondering mind has wondered off,
Just draw back to the full journey of breath.
Starting now to let go of the breath and feeling into the body as a whole.
Getting a sense of the space in where you're sitting,
If you're sitting on the floor or on the chair.
Drawing in deeper breaths to start to wake the body up and making a few very subtle movements in the body.
Feeling to lift the energy.
Having an awareness of the space that surrounds the body.
Now it's time to prepare to open the eyes.
Gently starting to flutter the eyelids open.
Taking in the sights that surround you.
If you've enjoyed this meditation,
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But for now,
Enjoy the rest of your day,
Or your evening,
Or your sleep.
I'll catch up with you again soon.
Thank you.
