So move into a comfortable position,
Either seated or lying down.
You can also place your hand on your heart.
And I'll be utilizing a bell and a gatha or a short phrase to help us come back to the present moment.
So begin by bringing awareness to your breathing.
And as I invite the bell,
Just think of it as an invitation to come home to yourself.
Breathing in,
I am aware that I am breathing in.
Breathing out,
I am aware that I am breathing out.
Silently saying to yourself,
In on the in-breath,
Out on the out-breath.
And just doing this for ten conscious breaths.
And just doing this for ten conscious breaths.
Breathing in,
My breath is deep.
Breathing out,
My breath is slow.
On the in-breath,
Silently saying to ourselves,
Deep.
And on the out-breath,
Silently saying,
Slow.
Ten conscious breaths,
Deep,
Slow.
And on the out-breath,
Silently saying,
Slow.
Breathing in,
I calm my body.
Breathing out,
I feel ease.
On the in-breath,
Silently saying to ourselves,
Calm.
And on the out-breath,
Silently saying to ourselves,
Ease.
For ten conscious breaths.
Breathing in,
I smile to myself.
Breathing out,
I release all tension.
On the in-breath,
Gently bringing a half-smile to my face.
And saying,
Smile.
And on the out-breath,
Saying,
Release.
As I release all tension.
Conscious breathing,
Ten breaths.
Smile,
Release.
Silence.
Breathing in,
I touch this present moment.
Breathing out,
I know this present moment has the capacity to be a wonderful moment.
On the in-breath,
Silently saying to ourselves,
Present moment.
On the out-breath,
Silently saying to ourselves,
Wonderful moment.
Knowing that in each moment,
There are conditions for happiness.
Sometimes we just have to look deeply.
Ten conscious breaths.
Present moment.
Wonderful moment.
Silence.
Bell.
Eyes are closed.
Welcome back.
And know that you don't have to play this recording to practice coming back to yourself.
To coming back home.
At any point throughout your day,
You can breathe mindfully and just say to yourself,
In,
Out,
Deep,
Slow,
Calm,
Ease,
Smile,
Release,
Present moment,
Wonderful moment.
Know that the practice of mindfulness is available to you in every moment,
With every person,
Everywhere,
You can always come home.
