This meditation will help you regain balance and find inner strength and ease.
In addition,
It will give you a boost of courage and confidence.
Please find 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,
Allow your belly and chest to rise.
Feel your collarbones lifting.
Let your abdomen and chest sink back towards the spine as you breathe out.
As you inhale,
Abdomen and chest are rising.
As you exhale,
Abdomen and chest are falling.
Have the intention to establish deep,
Smooth,
Relaxed breathing.
Please continue.
As you inhale,
Notice your spine getting taller.
With each exhalation,
Notice grounding,
Letting go.
Inhalation allows you to receive.
Exhalation allows you to let go.
Please continue shaping the breath in this way.
As you inhale,
Abdomen and chest are rising.
As you exhale,
Abdomen and chest are falling.
Please continue shaping your breath in this way for a few more moments.
Deep,
Smooth,
Balanced breathing.
Allow your breath to settle into the natural flow.
Notice a feeling or sensation of clarity,
Ease,
And spaciousness.
Have the intention to keep your mind and body perfectly still.
And your breath is effortless.
You are no longer shaping your breath consciously.
Just observe its natural rhythm.
Stay with your awareness,
With the breath.
As you move your attention down to your abdomen,
Bring your breath and attention to the abdomen.
And allow your belly to relax and soften.
Without shaping the breath,
Simply notice how your abdomen is naturally rising on the inhalation and moving back towards the spine on the exhalation.
Inhalation is feeling,
Lifting the abdomen.
Exhalation is emptying,
Softening.
Simply observe the natural movement of your abdomen together with the breath.
Inhalation,
The belly is rising.
Exhalation,
The belly is falling.
Soft,
Smooth breath.
Your awareness rests in the abdomen.
Please continue.
Allow your awareness to deepen even more.
As you move your focus to the place between navel and the spine.
Allow your awareness to settle in the place between navel and the spine,
Inside of your abdomen.
Hold your attention there.
Your focus,
Your mind and body,
And the breath meet at the navel center.
If at any point during this practice you notice your mind getting distracted,
Simply gather it back to your focus in the center of your abdomen.
Your focus rests in the place in between navel and the spine.
The mind is linked to the intelligence of the body.
There is a unique intelligence in the navel center.
The center is responsible for stability,
Inner balance and strength.
It is also the source of our courage and confidence.
Please continue focusing your mind in the center of your abdomen as you continue effortlessly breathing in and out of the abdomen.
Maybe you will notice that your mind is becoming more quiet and still.
And when it happens,
You will probably be able to sense or feel a kind of presence behind this movement.
Now simply bring your awareness to that presence.
Notice an unfolding of deep inner sense of balance,
Stability and ease.
Notice that your navel center is the source of your vitality,
Well-being,
As well as courage and confidence.
Please continue to rest your awareness in the center of your abdomen.
Start slowly deepening your breath again.
As your breath deepens,
Start turning your awareness outwards.
When you are ready,
Slowly open your eyes.
