This is a simple meditation that will help you get into a quiet and personal space within yourself.
The purpose of this meditation is to quieten the thoughts that lead to worries and anxiety and to elevate your awareness.
It can be used as a starting point every time you begin meditating,
Yoga,
Prayers,
Chanting or any spiritual practice.
It can also be used whenever you are feeling stressed,
Angry,
Overwhelmed and just want to get yourself back into a space of inner peace and tranquility.
An ideal position to do this is when you are sitting down.
You can also try this while walking or lying down.
In just a few minutes you will feel calmer,
A sense of stillness and completely relaxed.
Start by getting into a comfortable position and if possible close your eyes.
Begin by bringing your awareness to the feeling of your breath.
Slowly observe the sensation of breath moving gently in and out again.
If you find your mind beginning to wander,
Getting lost in thoughts,
As soon as you realise,
Allow those thoughts to float away and bring your awareness back to your breathing.
Maintain your awareness as you inhale and exhale.
Initially this may feel awkward and difficult to do.
You may find your breathing becomes tense whilst observing it.
If that happens,
Simply take a moment to pause,
Relax and try again.
Meditation should not be difficult or forced but done in a calm and comfortable pace that is right for you.
Maintain your awareness as you inhale and exhale.
Remember you are not trying to control your breathing,
Just allow your body to get into a gentle rhythm with your breath.
Maintain your awareness as you inhale and exhale.
As you begin to ease into this,
Slowly try to take slightly longer breaths in and slowly exhale.
When you breathe in,
Become aware of the whole breath.
As you breathe in,
Maintain your awareness on the beginning,
The middle and the end of the inhale.
Notice the pause in between the breaths.
As you breathe out again,
Maintain your awareness throughout the breath right from the beginning,
The middle and the end of the exhale.
As you breathe in,
Maintain your awareness throughout the breath right from the beginning,
The middle and the end of the exhale.
As you breathe out,
Maintain your awareness throughout the breath right from the beginning,
The middle and the end of the exhale.
Now bring your awareness to the edge of your nostrils.
Feel the sensations of the breath entering your nose.
Notice the sensations as the breath comes in and goes out of the nostrils.
As you breathe in,
Maintain your awareness.
Maintain your awareness as you inhale and exhale.
As you breathe out,
Maintain your awareness throughout the breath right from the beginning,
The middle and the end of the exhale.
Now,
Follow the breath and feel the refreshing air going up through your nose and down into your body.
Notice the air leaving from your body and out of your nose again.
Follow the breath down to the chest.
Notice how your chest expands like a balloon each time you inhale and contracts as you exhale.
Maintain your awareness as you inhale and exhale.
Maintain your awareness as you exhale.
Enjoy the silence of the moment.
Now gently with your ears begin to notice any sounds around you.
If your eyes are closed,
Notice any light that is filtering through your eyelids.
And slowly when you are ready bring yourself back into your surroundings and open your eyes.
Keep the awareness of your breath going for as long as possible and have a wonderful,
Blissful day.
