Tonight,
Let's meditate together.
We're just going to focus on some deep breathing.
So close your eyes when you're ready and take in a very slow,
Deep breath.
Keep breathing deeply and feel the cool air come in through your nose and flow all the way down to your belly.
Feel your belly expand out as you breathe deeply.
Notice how the breath feels as it softly flows in through your nose,
Into your throat and further and further down it goes.
Make sure your belly is moving slowly up and down as you inhale and exhale.
Isn't it nice to feel this calm and quiet after the wonderful active day you've had?
It's really good for our bodies and our minds just to feel this calming breath flowing in and out.
When we learn to pay attention to our breathing,
We're actually practicing meditation.
Meditation helps us focus and gives us peace.
Everyone wants to be peaceful.
Meditation is simply being very focused and calm within.
Can you feel the calm within?
Now,
For this moment,
Just listen very carefully to all the quiet sounds outside of you and all around you.
You may hear outside noises,
Cars,
Birds,
Maybe something else.
It's perfectly okay.
We're just learning to pay attention.
So just listen.
Now let's turn our focus inward.
Listen very carefully and quietly to what you hear happening within your body.
Can you hear the beating of your heart?
Is your tummy making noises?
Can you hear your breath as you breathe slowly and calmly in and out?
Maybe your tummy is making noises or maybe everything is very,
Very quiet.
Whatever is going on inside,
Just take the time to listen very carefully and notice everything that's going on.
Paying attention to the sound of your breath,
It's almost magical.
Your whole body is alive and feels so good.
You know,
The breath is very special.
It's part of the energy that flows in and out of us and by working with our whole body,
It keeps us feeling so good inside and out.
Allow the breath to fill up your whole body now.
And enjoy as the energy goes into each and every cell,
Each and every muscle of your body.
That breath is bringing a big,
Beautiful smile to every place in your body.
Does that feel good?
It feels good to me.
Try to spend a little time each day just imagining this.
You'll be really amazed at how good it'll make you feel all over.
You've done a fantastic job meditating with me today.
It's so simple,
But it really calms our minds and our bodies.
Now it's time for sleep.
And you're going to drift off so easily,
So comfortably.
Good night.
Good night.
