Hello friends,
Welcome to mindfulness meditation.
Today we will master conscious breathing.
This is a classic ancient meditation technique that helps us to calm our mind which excessive activity creates stress and anxiety.
You will see that we cannot keep focus on our breath and actively think same time.
It's either one or another.
That's why this technique is so powerful.
That's why after mindful breathing we feel so refreshed and our mind is calmer and clear.
I invite you to find comfortable sitting position.
Choose the posture that allows you to relax your body,
Keeping your spine straight and your head well supported.
Close your eyes.
Take a few deep breaths and relax.
Unclench your jaw.
Relax eyelids and eye muscles.
Try to release all the tension in your body.
Today we will practice relaxing breathing which is about 4 breaths a minute.
I will ask you to inhale and you please start slowly inhaling until you hear me saying exhale and then that's when you start exhaling as slow as possible.
Then I will say inhale again and you take a short pause and inhale.
We will practice this for 3 minutes.
Let's begin.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
And exhale.
I hope that's felt good.
You might find yourself feeling pressure if you're practicing this for first time.
And you can feel tension in your belly.
Because,
Or too much thinking in your head because you try to catch up with my voice.
It's totally normal.
You can practice this alone by yourself.
When you take deep inhale.
Within about 15 seconds.
And same amount for exhale.
You can release all the control of your breathing now.
Let it happen completely on its own.
I will ask you to attentively scan your body and find the spot where you feel the sensation of air coming in and out the most.
It can be your nostrils,
Back of your throat,
Or your chest,
Or belly,
Anywhere.
Choose the spot for you.
Bring all your attention to this spot.
If mind drags your attention to thoughts,
Gently bring it back without any judgment.
Bring it back to breathing.
To that spot that you choose and keep it there.
Expand your focus on whole cycle of breath.
Notice all the sensations of inhale and be with it all the way until it ends and the exhale starts.
Keep your attention on the sensations of exhale.
Notice the little pause that appears in between each breath.
For any stronger entrants.
Sharpen your focus to bring yourself to a state where nothing else exists,
Only you and your breath.
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.
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When you find yourself actively thinking,
Just notice it and bring your attention back to breathing.
.
.
.
We are coming to the end of meditation.
Move your attention to external sensations of the body.
Feel the touch of clothes on your skin or air.
Feel the pressure of the surface that's your sitting on.
Move your toes and fingers.
When ready,
Open your eyes.
Thank you for being here.
