Welcome to this guided mindfulness of breath meditation.
To begin,
Please find a comfortable posture allowing your spine to be as straight as possible and your shoulders relaxed away from the ears.
Gently closing the eyes.
And let's start by taking three deep breaths in through the nose and exhaling out through the mouth.
Inhale.
Exhale making the sound ahhh.
Inhale through the nose.
Exhale making the sound ahhh.
Last time inhale.
Exhale ahhh.
Now find your natural breath.
Be aware of your inhales and exhales.
Following your own rhythm.
Following your natural breath.
And just check in with yourself for a minute and notice how your mind feels.
How your body feels.
And how your breath feels.
Without judgement or criticism.
Just be with your experience and notice how you feel in this moment.
And now I invite you to turn your attention and awareness to rest completely on your breath.
Taking a deep inhale through the nose and allow yourself to feel the full duration of your inhale.
Exhaling and feeling the full duration of your exhale.
Keep following your breath in this manner.
Connecting deeply with the flow of your own breath.
Get to know your breath.
Connect with your breath.
Feel your breath deeply as it enters and leaves your body.
And if your mind begins to wonder,
Accept that we all have a wondering mind.
And gently draw the attention back to the sensation of your breath.
Allowing your attention to go back and rest on your breathing.
Feel your breath fully.
And as you take your next inhale,
Feel the physical sensation on your inhale.
How does it feel in your body?
And as you exhale,
Do the same.
Connecting with the physical sensations.
As you breathe.
Noticing and observing how your breath is flowing.
And what effect does it have on your body?
As you continue to naturally breathe and to deepen the connection with your breath.
Allow the breath to flow freely.
Allow yourself to feel your breath fully as it circulates in and out of your body.
And as you pay attention to the sensation of your breath.
Gentle breathing.
Conscious breathing.
And when your mind begins to wonder again and it will.
Just remember to be kind to yourself.
And just draw the attention back gently to the sensation of your breath.
Maybe taking a deeper breath in to connect more.
To connect deeper.
And as you continue to do that.
Notice on your next inhale.
How the breath makes you feel on the inhale.
And as you exhale,
How does your exhale feel?
Do you notice a difference in how the inhale and exhale makes you feel?
Is it easier for you to inhale?
Is it more relaxing for you to exhale?
Get to know your breath by gently following it.
And focusing on the sensation that it brings on the feelings that it brings to your body into your mind.
Maybe to your heart.
Own your breath.
Keep deepening the connection.
Give permission to yourself to feel your breath deeply with every inhale and every exhale.
And if you're finding this challenging.
Maybe affirm verbally in your mind.
As you inhale,
Say to yourself.
I'm aware that I'm inhaling.
As you exhale,
Say to yourself.
I'm aware that I'm exhaling.
Repeating that in your mind may help some.
To keep the attention on the breath.
As we continue with this meditation.
As we keep the breath as our point of focus.
Now slowly.
I invite you to let go of any control.
Of the breath.
Any effort.
Just let go.
And take a deep breath in through the nose.
And out through the mouth.
Just take a minute and observation,
Keeping the eyes closed.
To notice how you feel after this practice.
Notice if there's any sensation or changes in your body or your mind.
Your thoughts and your feelings.
Or the lack of any observation or sensation.
That is an awareness in itself.
Notice the effect of this meditation on yourself.
And only when you're ready to end this practice.
Gently open up your eyes.
