And now it's time for inner peace.
Welcome to this deep breathing meditation.
Let's begin by finding a comfortable seated position either on a chair or sitting cross-legged on a cushion.
Wherever you are sitting,
Please make sure that you will not be bothered for the next few moments.
Allow your hands to rest gently in your lap or on your knees,
Palms facing upward.
Now let's take a moment to gently settle in.
Let's start by closing our eyes or if you prefer,
Keep them slightly open with a soft gaze.
Bring your attention to your body,
Noticing any areas of tension or tightness.
Take a deep breath in through your nose and as you exhale through your mouth,
Allow your body to relax in the seat you are sitting in or wherever you may be lying.
Bring your awareness to your breath.
Notice the natural rhythm of your breathing.
Don't try to change it,
Just become one with it.
Feel the cool air as it enters your nostrils and the warmth of the air as it leaves.
Just observe each breath as it comes and goes.
Not forcing,
Just being in the moment and noticing.
As you continue to breathe naturally,
Let's begin to deepen your breath.
Inhale slowly and deeply through your nose,
Filling your lungs completely with air from the bottom up.
Noticing the expansion of your belly and then your chest.
Pause for a brief moment at the top of your inhale.
And now I invite you to exhale slowly and completely through your mouth,
Allowing your belly to soften and your chest to gently deflate.
Let all the air escape before beginning your next inhale.
Continue this deep breathing at your own pace,
Allowing each breath to be slow and full.
I'm going to leave you here for just a few moments,
Practicing deep breathing,
Remaining peacefully in the moment,
Not focusing on the breath.
Not focusing on anything but what's right in front of you.
Any sound you may notice in the room that you are in,
Just focusing on the here and the now.
I will now leave you here for just a moment.
Take a deep cleansing breath in through the nose and exhaling out of the mouth.
Breathing at your leisure,
I want you to try to maintain your focus.
And you may do this by choosing to count your breaths.
Inhale and mentally count one.
Exhale and mentally count two.
Continue counting with each inhale and exhale up to ten.
If your mind should wander,
It's okay.
Be gentle with yourself and bring your focus back to the breath and start counting from one again.
With each exhale,
Imagine releasing any tension or stress you may be holding in your body.
Visualize any tightness melting away with your breath,
Leaving you feeling more relaxed,
More mindful,
More at peace.
As you inhale,
Imagine inhaling a sense of calm and peace and love.
Visualize the energy of the breath as you exhale.
And love.
Visualize these energies filling your body,
Reaching every corner with warmth and light.
And with each breath,
Feel yourself becoming more centered,
More aware,
And more grounded.
I invite you now to practice taking several deep breaths.
I'm going to leave you here for just a few moments focusing on inhaling peace,
Calm,
And love.
And exhaling any tension that is not serving you or your body.
Serving you or your body.
I will leave you here for just a few moments.
I would ask that you now allow your breathing to return to its natural rhythm.
Just observing the breath as it is in its present state.
Noticing the gentle rise of the belly on the inhale.
And the warmth of the breath as it leaves your body on the exhale.
I would ask that you notice how your body feels now compared to when we started this practice.
I'd like to thank all of you for taking a few moments to just breathe and be.
And when you feel ready,
I invite you to begin to gently bring your awareness back to the room that you were in.
Begin bringing the energy back into the body,
Wiggling your fingers and your toes,
Moving the head around in a circular motion.
Shrugging the shoulders,
Moving the legs,
And when you feel ready,
You may open your eyes.
Take a moment to notice exactly how your body feels right now.
Take a moment to notice exactly how you feel.
And carry the sense of calm with you as you move throughout your day or as you retire into slumber.
Peace and abundance of love to each and every one of you listening.
