Welcome to this guided meditation.
In this practice,
We will explore the art of deepening your breath work and honing your focus.
Together,
We'll journey toward a calmer,
More centered state of mind,
Allowing you to reconnect with your body and with your breath.
You can find a comfortable seated position or you can lie down.
Just make sure that your body is at ease and that you're in a position where you can remain still for the duration of this practice.
Take a moment to settle in.
And by becoming aware of your body,
You can let go of any tension in your muscles,
Help you find a sense of calm in your space.
And once you're ready,
We will begin.
Begin by gently closing your eyes.
Let your awareness turn inward and notice how you feel in this moment.
There's no need to change anything just yet.
Just simply notice.
Take a deep breath in through your nose and allow your lungs to fill with air.
Feel your chest and abdomen rise.
And exhale,
Sigh it out through the mouth,
Allowing tension to release from your body.
Take a few more deep breaths like this,
Inhaling through the nose,
Exhaling through the mouth.
Visualize releasing anything that doesn't serve you in this moment.
Start to become aware of how your body is responding.
Allow the natural rhythm of your breath to become a source of comfort.
Now you can allow your breathing to find a natural relaxed pace.
No need to control it.
Just simply observe it.
Notice the rise and the fall of your chest and belly with each breath.
Now that you may feel more settled,
We'll begin to deepen the breath.
We'll breathe in deeply through the nose for a count of four.
And then we'll exhale slowly for a count of six.
You can choose to exhale through the nose or sigh through the mouth.
Let's begin.
Inhale through your nose.
One,
Two,
Three,
Four.
Hold at the top of the breath.
Exhale,
Two,
Three,
Four,
Five,
Six.
Another breath in,
Two,
Three,
Four.
Hold.
Exhale slowly,
Two,
Three,
Four,
Five,
Six.
Keep going at this pace.
Expanding your body with every inhale.
Releasing tension with every exhale.
Allow your mind to settle on the sensation of your breath.
If thoughts arrives,
That's natural.
Just return your attention back to the rhythm.
With each breath,
You may begin to notice the flow of air as it enters your body.
Moving down into your lungs,
Expanding the lower part of your belly.
As you breathe out,
You can let this fall like an ebbing of a tide.
Visualize your breath as a wave.
Allow it to move in and out with ease and grace.
As you continue to breathe,
Imagine that with each inhale,
You're drawing in energy and clarity.
With each exhale,
You're releasing anything that no longer serves you,
Any stress,
Tension,
Restlessness.
Each breath is an opportunity to let go and to return to a place of peace and stillness.
Now you can release the counts and take a few lasting moments to sit in silence.
Focus deeply on the flow of your breath.
Notice the space,
The stillness between each inhale and each exhale.
As we come toward the end of our practice,
Continue your focus on the breath.
Each inhale,
You fill your lungs and each exhale,
You feel yourself becoming more grounded,
Maybe more at peace.
As we close,
You can begin to move your body just slightly.
Wiggle your fingers and your toes,
Allowing a little bit of movement.
Before you open your eyes,
Reflect on this.
Do you feel more focused?
Do you feel more present?
Know that this sense of presence and stillness is always available to you.
Take a moment to thank yourself for taking this time.
You've created space for calmness and clarity and you can carry this into the rest of your day.
Your meditation is now complete.
