Welcome to this guided meditation.
My name is Michael,
And thank you for joining me.
Today,
We are going to be doing a breath awareness meditation.
It's quite simple.
We are just going to be bringing our awareness to our breath,
How we are breathing,
And maintaining that focus throughout the meditation.
So,
To prepare,
Please find a comfortable seat or lie down if you prefer.
Allow your body to settle into stillness and into comfort.
Now,
I'd like you to gently close your eyes.
And we're going to begin by taking a few slow,
Deep breaths.
We're going to be breathing in through our nose and exhaling through our mouth.
And we're going to be doing that a few times.
So,
Take an exhale so that you blow all of the air out.
And now we're going to take our first deep inhale.
Breathing deeply.
Just hold for just a moment.
And then exhale through your mouth.
Blow all the air out.
One more time.
Breathe in through your nose.
When you're full,
Just hold it for a moment.
And exhale through your mouth.
Last time.
Breathe in.
Fill all the way up.
And hold.
And release through your mouth.
Now,
Let your breath fall into its own natural rhythm.
And as it flows in and out naturally,
Don't try to control it.
You don't have to force it.
Just let it happen as it's going to happen.
And allow yourself to just be in this moment.
So,
While you are here,
There is nothing else to do.
There is nowhere else to be.
For the next few minutes,
You're just going to be here.
And you're just going to bring your awareness to your breath.
Of how your breath is going in and out.
So,
As you bring your attention,
Your awareness,
To the sensation of breathing,
You might notice the coolness of the air as it enters your nostrils.
And does it feel a little warmer when you exhale?
Can you feel your chest and your belly rise with each inhale?
And then again,
Gently fall with each exhale?
Just bringing your awareness to how your breath is going in and going out.
Now,
Your mind may start to wander.
Maybe a thought or a memory.
Something takes your notice away from your breath.
And that's fine.
Just notice that this has happened.
And bring your awareness back to your breathing.
Gently guide your focus back to your breath.
Each inhale is a new beginning.
And each exhale is a release.
So,
Your breath goes gently in and out.
And if your mind does wander,
Just bring it back.
Bring your awareness back to your breath.
So,
If you want to deepen the connection with your breath,
As you breathe in,
You can silently say to yourself,
Breathing in.
And as you breathe out,
You can say,
Breathing out.
Now,
Just continue at your own pace,
Letting your breath move how it wants to move.
And follow this simple rhythm of breathing in and breathing out.
And as you're breathing,
You might want to imagine your body filling with energy on each inhale.
And bringing fresh energy into your body in a calm and nourishing manner.
And with each exhale,
You're releasing tension.
You're releasing worry.
You're letting all of the things that you don't need right now just float away with your breath.
Allow your breath to be in its natural rhythm,
Effortlessly in the present moment.
Just breathing in and breathing out.
Just take a minute and just follow that rhythm.
And if your mind has been taken away,
If your awareness has been pulled in another direction,
Just bring it back.
Just gently come back and say,
I'm concentrating.
I'm being aware of my breath right now.
And that's all we're going to do today.
We are going to rest in the stillness that we have created.
And we are going to be fully present in this moment.
Just gently breathing in and breathing out.
And now if you are ready,
We're going to bring our awareness back into the space that is around us.
The room that we're in.
The space that our body takes up.
To come out of the meditation,
You might want to wiggle your fingers,
Wiggle your toes a little bit.
We're going to have one more deep cleansing breath.
So breathe in through your nose.
Fill all the way up.
Hold for just a moment.
And release.
And now you can slowly open your eyes.
And be here in the present,
In this calm,
And be at ease.
And see if you can carry this calm with you through the rest of your day.
And see if you can connect with it during different parts of your day.
I hope you enjoyed this experience.
And we will see you again.
