Welcome to our meditation today.
Let's begin by closing your eyes,
Checking in with your body,
Making sure you're in a comfortable position,
Making any adjustments necessary and releasing any tension in the body.
Maybe checking in with your forehead,
Your neck,
Shoulders,
Your hands and any other areas where you tend to hold things in.
Just gently release any tension,
Really finding that comfortable space within your body.
And let's take a couple of deep breaths in and out through your nose at your own pace,
Really filling up on the inhale,
Opening up your chest,
Your shoulders,
Your abdomen.
And on the exhale,
Letting everything melt away,
Allowing the deep breathing to relax your body,
Calm your mind,
Balance your nervous system.
And take one more really big inhale and exhale,
Filling up,
Becoming a little bit more alert on the inhale and balancing that out with the relaxation of the exhale.
And now let your breath find its own natural rhythm without controlling it,
Without forcing it,
Just letting it find its own pace on its own,
Bringing all your attention to your breath as it enters and exits at the tip of your nostrils,
Noticing the gentle rhythm and being totally in sync with that rhythmic nature of your breath.
Starting with each rise of the breath,
The fall of your breath.
When your mind wanders off with a thought,
Just gently bring your attention back to your breath,
No judgment,
No regrets.
Simply starting again,
Rejoining the gentle rhythm of your breath.
Using your mind to rest in the peace and the tranquility of your breath.
Listening.
You and Within these illness of your mind knowing the peaceful nature of this moment feel the spaciousness of this moment that feeling of being whole and complete nothing to reach out for to add on to this moment nothing to push away resting comfortably in your breath in this moment nothing to fear nothing to desire perfectly in tune with this moment and you might notice that when your mind does wander now it doesn't pull you quite as much as it did before you're not so easily lost in your thoughts you just see them floating by no need to reach out to them no need to give them your attention as you rest in your breath feeling the deep inner peace and serenity of the present moment no need to give them your attention as you rest in your breath feeling the deep inner peace and serenity of the present moment no need to give them your attention as you rest in your breath feeling the deep inner peace and serenity of the present moment trust the peace in this moment trust this feeling of being safe of knowing that everything is okay there is nothing for you to do in this moment except to rest comfortably in the present moment allowing your breath to be that gentle guide holding your attention in this moment in the peace and the stillness of this moment and just keep your eyes closed for a few more moments transitioning slowly and gently opening your eyes
