Find balance and re-center yourself with this short and simple meditation.
Please take a comfortable sitting position.
You can sit on a chair or meditation cushion.
Make sure your spine is upright and your chin gently tucked in.
Close your eyes and start connecting with your breath.
Feel the breath moving in and out of your nostrils.
Notice how your breath feels right now.
Start deepening your inhale and exhale.
As you breathe in,
Allow your belly and chest to rise.
As you breathe out,
Let your abdomen and chest sink back toward the spine.
Inhale,
Abdomen and chest are rising.
Exhale,
Abdomen and chest are falling.
Have the intention to establish deep,
Smooth,
Relaxed breathing.
With the inhalation,
Notice your spine getting taller.
With the exhalation,
Notice grounding,
Softening.
Inhalation allows you to receive.
Exhalation allows you to let go.
Please continue.
Inhalation,
Abdomen and chest rise.
Exhalation,
Abdomen and chest sink back toward the spine.
Please take three more deep breaths like this.
Allow the breath to settle into the natural flow,
Without shaping the breath.
Just allow the breath to flow and notice stillness in your body and mind.
Your breath is effortless.
You are not moving.
Your breath is effortless.
You are no longer shaping your breath consciously,
Just observing its natural rhythm.
Move your attention down to your abdomen.
Allow your belly to relax and soften.
Your attention goes to the abdomen,
To the natural movement of your belly as you breathe.
On the inhalation,
Notice your belly rising.
On the exhalation,
Feel your belly moving back toward the spine.
Inhalation is filling,
Expanding.
Exhalation is emptying,
Softening.
Simply observe.
And now please move your focus to the place between navel and the spine.
And allow your awareness to settle there.
Hold your attention there.
Your awareness at the navel,
Inside of the abdomen.
Place between navel and the spine.
If you notice your mind getting distracted,
Keep bringing it back to your focus,
To the navel center.
Please continue to rest your awareness there for one more minute.
Start deepening your breath again.
And bringing your awareness back to the body.
Notice how your body feels right now.
And notice the state of your mind.
Slowly open your eyes.
