Hello everyone,
This is a breath and sound meditation.
In this practice,
We will focus on our breath and its sounds around us.
While doing this practice,
It is important to be gentle of yourself,
Simply observe what is happening with a sense of exploration and curiosity.
If you are wearing glasses,
Feel free to remove them.
Can I invite you to sit comfortably in your chair?
Have your back upright by relaxed.
Try not to lean against your chair if that's comfortable for you.
Place your feet flat on the ground and rest your hands gently on your lap,
Palms down.
Relax your jaws,
Your facial muscles,
The area around the eyes.
Let your brows be smooth and relax the areas between the eyes.
When you are ready,
Gently close your eyes.
Or if you prefer,
Keep your eyes open and simply have a soft,
Unfocused gaze in front of you.
Allow yourself to settle in and arrive.
Let yourself be relaxed but also alert during the practice.
Give yourself the permission to let go of your busy day,
Busy life,
At least for the next few moments.
Take a few moments to just experience the stillness of this posture.
As we begin,
I would like to invite you to take three deep breaths.
With each breath,
Fill up your lungs with air and with each out breath,
Feel your breath moving through your body,
From your chest to your throat and out from your nose.
Next,
Bring your attention to the natural flow of your breath.
Breathing in,
Breathing out,
Notice where you feel the breath the most.
It can be the air going in and out of your nose or it can be the rising and falling of your chest or your abdomen.
Breathe naturally.
If you notice your mind wandering,
That's okay.
Gently take note of that and bring your attention back to your breath.
On your next out breath,
Allow your awareness of your breath to fade into the background and bring your attention to the room that you're in.
Take a few moments to listen to the sounds around you.
Some might be distant and far away,
Some may be near.
You don't need to name or get caught in the narrative of the sounds.
Simply listen to what you hear.
On your next out breath,
Bring your attention to the sounds in your body.
It can be the sound of us swallowing,
Sounds of us breathing or the sounds of digestion in the belly.
Take a few quiet moments to suddenly focus on the sounds.
On your next out breath,
Bring your attention to the sounds further away from you.
It can be the birds chirping,
The humming of the traffic,
The sounds of your washing machine or conversation in the distance.
Take a moment now to become aware of the sounds that are distant and further away from your body.
Pay attention to the sounds that you've never heard before.
Notice how our attention shifts from one sound to another.
If you find your mind wandering,
That's normal.
Just gently bring your attention back to the sounds.
And now,
On your next out breath,
Allow your attention to settle once again on your natural breathing rhythm.
Breathing in and breathing out.
When you breathe in,
You energize your body and when you breathe out,
Feel the tension melting away,
Calming and relaxing your body.
And so,
With each wonderful breath,
You're both energizing and relaxing your body simply by breathing in and breathing out.
In a few moments,
Our practice will come to an end.
And now,
With your eyes still closed,
Bring yourself back into the room by slowly and gently wriggling your fingers,
Your toes,
Rolling your shoulders,
Moving your neck,
And even stretching your arms over your head or in front of you.
And when you're ready,
Slowly and gently open your eyes.
Thank you for joining me today and I hope this feeling of relaxation and rejuvenation continues to carry on through the rest of your day.
See you again.
Bye.
